December 26, 2022 – Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Assault Bike x 60 seconds
Slider Seal Walk x 25ft forwards, 25 ft backwards
V-Up x 10 reps

Followed by…

Two sets of:
Double or Single Under Practice x 30 seconds
Air Squat x 10 reps
Kip Swing x 10 reps

Then…

A.

For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

B.

Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 55-60% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs x 55-60% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar x 55-60% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders x 55-60% of Reps Achieved in 60 seconds
Minute 5 – Front Squats x 55-60% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 55-60% of Reps Achieved in 60 seconds

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