1.) 15 minute AMRAP
Run 100m
10 Strict Press, approx 50% 1rm
10 KettleBell Swings, heavyish
10 Knees to Elbow
note: just move
2.) JT
21-15-9
Handstand Push-ups
Ring Dips
Push Ups
*3.) Back Squat 5-5-3-2-1-1-1, start at 60% and add load each round
*4.) 3 person Team
300 Double Unders, alternate at 50
3000m Row, alternate every 250m
300 cal Assault Bike, alternate every 20 cal
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
Run 100m
10 Strict Press, approx 50% 1rm
10 KettleBell Swings, heavyish
10 Knees to Elbow
note: just move
2.) JT
21-15-9
Handstand Push-ups
Ring Dips
Push Ups
*3.) Back Squat 5-5-3-2-1-1-1, start at 60% and add load each round
*4.) 3 person Team
300 Double Unders, alternate at 50
3000m Row, alternate every 250m
300 cal Assault Bike, alternate every 20 cal
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Amanda Zeamer
12:18
Hspu off box, red band, rx push ups. Emom complete slow and steady. One mile run. Plank suck it up work. Back squat done. Two person team of singles (300 complete) 3000m row, 100 cals on bike
7
0
Angel Anderson
12:43
2 abmat HSPUs (1st time in three months 🤘🏼), thin blue band for dips. 7k2e shy of 5rds for emom 45# SP. 1 mile run. Plank ec. Backsquat ec ^155# (10# PR) failed 160# 4x! Team EC (2 person) 300 singles, 3000m row, 100cal assault.
9
0
Ashley Bourgeois
13:01 ab mat/10# plate hspu, thin blue band ring dips, pu from knees 😰
40# strict press.. front squat holds stuff after for a bit
14
0
Bruce Hoffort
13:52, box hspu, grn band rings, knee pushups, the whole shootin match of fat guy stuff
14
0
Jamie Kemen
Present.
Cannot say I fully completed every rep for JT. Ridiculously hard! 45# SP, 35#KB, bicycles (hand rip).
8
0
Jennifer McFall
13:40- green band dips, 2ab mat & 10lb plate hspu (13:18 last yr with 15lb plate instead)
5 rounds amrap, 45lb press
11
0
Kate Mantz
12:58 (aimlessly walked around looking for rings for a bit 🤦♀️)
2ab mats, banded dips
11
0
Laura VanderKelen
27:57 rx, almost 10 minute PR
Let's add ring dips to the daily practice routine....back squats ^195#
5
0
Marcie Kyllonen
9:01 strict press 45#/ring dips w/ red band/push-ups off step
5rds + 1 min airdyne (sub for run)
9
0
Paul Mantz
I finished but with a lot of procrastinstion/ bitching.
7 rds + 9/10 kbs for amrap. 600m swim with MJ and Jimbo
10
0
Pauly VanderKelen
10:10 (4:27 PR from 4/14/17!)
21 UB HSPU, 12-9 RD, 7x3 PU, 15 UB HSPU, 8-7 RD, 5x3 PU, 9 UB HSPU, 6-3 RD, 3x3 PU / 1.) 6 complete rounds, 95# strict press, 2 pood KB, UB K2E except for last round 5,5 / HBBS - 10@135, 8@185 then stopped because of too much strained quad pain. 4x10 eccentric squats with just a barbell down to a 24" box / 4x12 adductor strengthening with red band attached to the rig.
1
0
Rachel Meyers
9:41 hspu w. 1 mat #15 plate, dips with red band, some modified pushups
Bs #115-160
7
0
RaLinda Lamberies
16:55
14 kip hspu 7 strict/rest off box/red band ring dips w/biceps touching rings
12
0