1.) 10 Back Squat every 3 minutes for 3 rounds working to a 10RM
Rest 2 minutes
Then every 3 minutes for 2 rounds Max Effort Back Squat @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Push Press, Bench Press & Military Press
Note: We will be completing the Back Squat in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods.
1.) Plaid
3 rounds
35 Double Unders
25 Wallballs 20/14lb
15 Handstand Push-ups
*2.) Split Jerk 3-3-3-3-3, add load each round rest no longer than 3 minutes between sets
Note: Drop each rep to the blocks
*3.) 50 Dumbbell Deadlift Push-Ups 50/35lb
Note: Start on the bottom of a push-up with hands on dumbbells
*4.) Every 2 minutes for 6 rounds adding load each round 2 Snatch High Pulls -> 1 Snatch
*5.) AMRAP for 5 minutes
Burpee Muscle Up
*6.) 3 rounds
20 Hip Extension
15 Reverse Hyper
10 GH Raise
Rest 2 minutes
Then every 3 minutes for 2 rounds Max Effort Back Squat @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Push Press, Bench Press & Military Press
Note: We will be completing the Back Squat in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods.
1.) Plaid
3 rounds
35 Double Unders
25 Wallballs 20/14lb
15 Handstand Push-ups
*2.) Split Jerk 3-3-3-3-3, add load each round rest no longer than 3 minutes between sets
Note: Drop each rep to the blocks
*3.) 50 Dumbbell Deadlift Push-Ups 50/35lb
Note: Start on the bottom of a push-up with hands on dumbbells
*4.) Every 2 minutes for 6 rounds adding load each round 2 Snatch High Pulls -> 1 Snatch
*5.) AMRAP for 5 minutes
Burpee Muscle Up
*6.) 3 rounds
20 Hip Extension
15 Reverse Hyper
10 GH Raise
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Amanda Zeamer
10:42
Singles and doubles, rx weight, regular push ups Squats: 115, then 15@85, 30@65-probably could have been heavier
9
2
Ashley Bourgeois
12:24 scaled
Hspu from box, 10# wb, su.. Light back squats.. The struggle was real today 😑
5
0
Bradley Boockmeier
10RM @ 325#. 15 @ 285#. 17 @ 255#. I went too light 😞
I forgot how to do DU’s. Oops. We’re not gonna talk about that one.
16
2
You took way too much off for each ME set.
That’s what I meant when I said I went too light. I thought 90% and then 80% for some reason. I’m sorry! 😭😭😭
Hannah Fameree
BS ^ 100#, 12:25 HSPU from box
14 @ 95#, 20 @ 90#. Should have gone heavier
15
0
james macco
13:00 ( 45 second holds)
205 @ 10/ 13 @ 185 / 12 @ 175. // EC of Dumbell push-ups and DL’s.
5
0
Lauren Kalil
9:02
BS 190#/15 @180/20 @170...FS @165#, C&j @140#, 50 dumbbell deadlift push-ups, 60 strict wide grip pull ups(day 21), hips to rings/GHDS, handstand walks/free standing HSPU
10
0
Megan Vogel
9:26**
MB Cleans for WB & GHD’s for HSPU. 180# BS 10RPM. 14 @ 170#.. 18 @ 160#. hoping one more week shoulder limited. 🤞🏻
7
0
Paula Soletski
Bs 115#, 110#,104#.13 reps each on the 95 and 90% rounds. 12#wb,5 hspu instead of 15 except last round did all 15. 15#plate and 1abd mat. Took 15 min to complete all.
12
0
Pauly VanderKelen
7:32
UB Dubs / 25# wallball / First round: 25 UB / Last two rounds: 15-10 / UB HSPUs resting on head when necessary / HBBS: 225, 255, 285 10RM 10# PR! / 12 reps @ 270# / 12 reps @ 255# / No EC because fatigue level was high from being sick and coughing all day.
1
0
Sylvia Christensen
2:25 - 50 DB step ups
BS 125x10, 140x10, 165x10. ME 155x11, 145x8 (yeah I kinda died)
12
0
Theresa Rosenquist
"Eva" 45:02** w/ mods 😫
**1.3 mi Ass.Bike/#45💂swings/15 PU&15 R.Rows. & Yoga w/ RL🧘
14
0