Grindstone 10/1/25

Assault Bike:

Max Cals 10 mins

Rest 3 mins

Max Cals 7 mins

153, 105.  Total=258

3 sets:

Jimmy Buffetts x10ea

Reactive Tea Pots x20ea @ 1 pood

Alt toe touches x10ea

Grindstone 9/29/25

Banded Support Full Squat 2 x 1 min

Bike 2 x 1 min

Lunge Position Lateral Banded Rotations 2x10ea @ blue

Seated SL Banded Hamstring Curls 3x12 @ blue 

Staggered Stance DB RDLs 3x5ea @ 65# - 75# - 85#

Back Squat Floating Heel 4x1 @ 185# - 205# - 235# - 275# 

Explosive Med Ball Chest Pass From UAP 4x10 @ 10#

Standing SL Banded Hip Adduction 3x12 @ blue

GHD w/ Plate Row 3x10 @ 25#

Metcon

AMRAP 12:

12 GHD Situps

Bulgarian Split Squats, BW, 12 each side

5R + 12 + 5R

Aux

DB Super ROM lateral raises 3x15 @ 10#

Forearm Goosenecks 3x15 @ 30# DB

BB Seated Calf Raises 3x25 @ 135#

Donkey Calf Raise (belt) 3x25 @ 45#

3 Sets w/ 5# DBs OH:

Straight Leg V Up Bicycles x10ea

Knee tuck crunches x12

Aux

Air Bike 500 watts x 1 minute nose only breathing

Heidens 3x8

Explosive Bulgarian Split Squat Jumps onto ballistic box 3x6

Str

Press 10 @ 95#, 8 @ 115#, 6 @ 125#, 5 @ 135#

Reverse Sled 7 mins @ 45#

Back Squat 3x6 @ 135# - 185# - 205#

*Just to stretch shoulder

*First time back squatting since late June, first time pressing since late April

Metcon

AMRAP 20:

20 Cals Bike

50 ft Farmer Walk, 25ft and back, 45# DBs

*Add 50 ft each Round

7R + 7

Core Aux

Yoga Core

3 Sets:

Front Plank Banded Front Raises x10

Banded Reverse Plank Marches x10

L Sit Hold x 15 sec

SL kickstand DL 3x8 @ 45# DB

Long Lunge Deadlifts 3x5 @ 65#

MF Leg swings forward 1x20 @ 10#, 1x15 @ 15#

CHP upper lower 11.1

Cable Pancake 3x10 @ 50#

QL Raise 3x10 @ 25#

Close Grip Bench Press 4 sets:  155# x 15, 185# x 10, 205# x 6, 205# x 5

VMO Squats 4x10 @ 35# KB

RPR Machine Rows narrow 3 sets @ 60#:  20 - 15/5 - 15/5

Ring Dips 2x3

DB Flys 2x8 @ 15#

Trap 3 Raise 2x10 @ 5#

Metcon

AMRAP 9:

2 Front Squat, 205#

15 Bike Cals

12 Pushups

5R

CHP upper lower 10.2

Deadlift 2x6 @ 315# - 335#, 2x3 @ 365#

DB External Rotator 3x12 @ 10#

RPR BB skull crushers 3 Sets @ 45#:  25 - 25 - 25

Tib Bar 3x25 @ 25#

Behind the back DB curls supine on bench 3x12 @ 15#

Forearm DB Axe Pronation/Supination (seated) +2.5# 3x10

Metcon

EMOM 12:

1 - 3 DBall Cleans, 150#

2 - 20 Cals Bike

3 - 10 Hang Power Snatch, 65#

CHP upper lower 10.1

EMOM 10:  

3 Front Squats

155# up to 245# by 10# increments

Neutral Grip DB Slight Incline Press 2x10 @ 70# - 75#, 1x8 @ 85#

BB Rows (underhand grip) 3x10 @ 135#

Machine Leg Press Seated Calf Raises - Drop Sets 20-15-10 @ 80#-60#-40# x 3

Supine Cable Double Hip Flexion 3x12 @ 50#

RPR hip hinged Cable Lat prayers @ 50#

25 - 25 - 25

Metcon

AMRAP 12:

20 Lateral Burpees over DB

20 DB Hang Power Snatch, alternating, 45#

Bike 20 Cals

2R + 20 + 2