1.) Every 2 minutes for 10 minutes 10 Back Squat, adding load each round starting at approx 60%
2.) Slaughter
7 minute AMRAP
15 Push Press 75/55lb
10 Burpee Box Over 24/20″ (hands and toes)
*3.) EMOM for 10 minutes 3 Hang Power Clean @ approx 60%
*4.) for time:
7 minute cap
50 Deadlift 225/155lb
50 Chest to Bar Pull-ups
Note: cap is the cap don’t finish after 6 minutes expires please.
*5.) 10 rounds
Row 100m
Rest 30 seconds
Note: fast as balls.
*6.) Suck it up
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.
*7.) Spend 30 minutes rolling lats, piriformis and quads
2.) Slaughter
7 minute AMRAP
15 Push Press 75/55lb
10 Burpee Box Over 24/20″ (hands and toes)
*3.) EMOM for 10 minutes 3 Hang Power Clean @ approx 60%
*4.) for time:
7 minute cap
50 Deadlift 225/155lb
50 Chest to Bar Pull-ups
Note: cap is the cap don’t finish after 6 minutes expires please.
*5.) 10 rounds
Row 100m
Rest 30 seconds
Note: fast as balls.
*6.) Suck it up
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.
*7.) Spend 30 minutes rolling lats, piriformis and quads
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Alyssa DeNoble
3+4bbo. 105-125 bs
95 hpc, suck it up planks.....I want to not be sick anymore 😷🤧😭
2
0
Amanda Zeamer
2 + 4 burpee overs rx
Bs at 65#, clean emom at 55#, planks, 50 deadlift at 95# and 50 jumping chest to bar in time cap, run instead of row, mobility
21
0
Brittany Nohr
4 + 5 pp rx
145-165 bs those were a struggle. DL c2b ec @ 135# 25 c2b complete. Glute work and bmu work
10
0
james macco
4 rounds for me Rx and 5 rounds for my daughter, Sarah using the bar.
BS of 165/175/185/195/205 Quote/question of the day from my kid during the squat sesh: "Dad, is this how you get a butt?"
25
1
🏋🏻♀️=🍑 smart girl!!
Jennifer McFall
2 rounds +6/10 BBO, RX WT. 125-145lb BS
SU: 35 rest 60sec 42 rest 60sec 35 rest 60sec 35 rest 60sec pu: 12 rest 60sec 14 rest 60sec 11 rest 60sec 10 rest 60sec 16
17
0
Laura VanderKelen
4+2 bbo
Squats up to 155#; deadlifts/35 c2b done in 7 minutes; 120# hpc emom
5
0
Lauren Kalil
4+12 PP
150-190#, power cleans 95#, DL/C2B, handstand walks
16
2
Pauly VanderKelen
5 rounds + 9 push press
HBBS: 235, 245, 255, 265, 275# Paused at the top when necessary to catch my breath and let my legs recover for the next rep. *4.) 48 out of 50 C2B at 7 minute cap. Grip was shot after DLs / *3.) Hang Power Clean Triples @ 165# / Sotts Press: 10 with barbell, 10 @ 65#, 10 @ 75, 5 @ 85#
1
0
Sylvia Christensen
4 + 3 BBO
140-160# BS. One day my legs will be less chickeny. One day. 140# HPC EC
8
0
Theresa Rosenquist
3R + 8 BBO**
** Super Scl'd, just needed to move! #10 DB PP/14" BBO (slo-mo); BS: to #85. MWOD knee therapy & Yoga
18
0