1.) Mobility Alpha Bravo Charlie
a.) 10 minute AMRAP
2 Laps
3 Burpee Pull-ups
4 Single Arm Dumbbell Thruster (each arm) adding load each round
note: do the dumbbell thrusters next to the racks replacing them after each set (Tyler just spent an hour organizing them and he will punch your face off if you mess them up)
b.) for time:
7 minute cap
200m Row
21-15-9
Squats
Push-ups
Body Row
200m Row
c.) For time:
21 Kettlebell Swings 2/1.5 pood
15 Push Press 95/65lb
9 Overhead Squat 95/65lb
6 Laps
9 Overhead Squat 95/65lb
15 Push Press 95/65lb
21 Kettlebell Swings 2/1.5 pood
d.) quad Smash
e.) pec smash
f.) thoracic smash
g.) piriformis smash
h.) shoulder smash
i.) calf smash
j.) rotator cuff band work
k.) everything else
a.) 10 minute AMRAP
2 Laps
3 Burpee Pull-ups
4 Single Arm Dumbbell Thruster (each arm) adding load each round
note: do the dumbbell thrusters next to the racks replacing them after each set (Tyler just spent an hour organizing them and he will punch your face off if you mess them up)
b.) for time:
7 minute cap
200m Row
21-15-9
Squats
Push-ups
Body Row
200m Row
c.) For time:
21 Kettlebell Swings 2/1.5 pood
15 Push Press 95/65lb
9 Overhead Squat 95/65lb
6 Laps
9 Overhead Squat 95/65lb
15 Push Press 95/65lb
21 Kettlebell Swings 2/1.5 pood
d.) quad Smash
e.) pec smash
f.) thoracic smash
g.) piriformis smash
h.) shoulder smash
i.) calf smash
j.) rotator cuff band work
k.) everything else
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Betsy Soletski
Workouts done
We got a little distracted with Castro's announcement and skipped smashing 😬
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Jenni Phillips
Present
And mobile
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Jim Koehler
did it and i sucked
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or more likely i am going to die!
Lol! I bet its because you didn't do your homework/therapy.
Nate Hall
My shoulders feel shot this week! Bring on thrusters tonight☠️☠️
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😂 so true Rachael!!!! That was the positive from this morning! I would love to watch Tyler and Justin fish it out.
You got a ball in a rectangle hole tho
You hush, don't say that dirty word!!! 😳
Re: 🎱❎ Sorry to disappoint....it kinda fell out if the bottom side when I took a stab at it. It was funny tho.
I still think we should have put ALL the lacrosse balls in the box
Pauly VanderKelen
a.) 5 rounds + 2 laps (40,50,55,60,65# dumbbell)
b.) 6:05 / c.) 6:30 / Lots of mobility!
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Ty Krueger
Present
A big thank you to the CFGB community for the shower of love today. The support of this community is a true blessing and we are so grateful.
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