*1.) Every 2 minutes for 6 minutes 10 Back Squat
Then
Every 3 minutes for 2 rounds Max Effort Back Squat
Note: For the first 3 rounds use load within approx 10% of Monday’s final set using only 1 weight for all 3. Final two sets are ME at 95 & 90% of the working load from first 3 sets.
*2. – 4.) Repeat scheme for Push Press, Bench Press and Strict Press. You can change the time domains but keep the rest periods under 4 minutes
1.) “The Chief“
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*2.) 7 minute AMRAP
10 Strict Press 75/55lb
5 Box Overs 24/20”
*3.) 20 minute AMRAP
20’ Bumper Plate Push 45lb
5 Plate Burpees
Note: Jump on to the plate to finish each rep
*4.) 10 minutes total time Banded Kettlebell Barbell Overhead Walks
Then
Every 3 minutes for 2 rounds Max Effort Back Squat
Note: For the first 3 rounds use load within approx 10% of Monday’s final set using only 1 weight for all 3. Final two sets are ME at 95 & 90% of the working load from first 3 sets.
*2. – 4.) Repeat scheme for Push Press, Bench Press and Strict Press. You can change the time domains but keep the rest periods under 4 minutes
1.) “The Chief“
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*2.) 7 minute AMRAP
10 Strict Press 75/55lb
5 Box Overs 24/20”
*3.) 20 minute AMRAP
20’ Bumper Plate Push 45lb
5 Plate Burpees
Note: Jump on to the plate to finish each rep
*4.) 10 minutes total time Banded Kettlebell Barbell Overhead Walks
Note: It’s a comfortable walk
*5.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
*5.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
You must login above to log your score
Krystal Lowney
Rds 1/5 4+3 PC- Rds 2/3/4 4+2 PC
BS 10 x 3 130# ME 120# (11) ME 115# (12)
10
0
Lauren Kalil
5+3/5/5/5+3/5+5
165# for 10/155# for 12/150# for 14, 24 strict wide grip pull-ups, some power snatches and running, bench press/ring dips, barbell
11
0
Liz LeCaptain
Averaged 3 + 6 squats each round / Round 5 = 4 + 6 squats
125# BS / 13 @ 120# / 20 @ 115#
10
0
Megan Vogel
5+3PU/5+3PC/5+3PU/5+3PU/5+6PU
160# bs/150 x 20/145 x 18. Rev/Hyper/GHD/Scap PU x 3. Shoulder Sym.
4
0
Paula Soletski
3+3cl 85#, knee push ups, 3×6pu,4rds, 4+6pu, 4+2sq. Dl 85#, 82#20 reps, 80# 20 reps
8
0
Pauly VanderKelen
5+3 / 5+4 / 5+5 / 5+6 / 5+9
Rehab squats: 5@135, 5@185, 5@225, 10@255# / *2.) 7 rounds + 5 strict press / Snatch-grip DL from yesterday: 10 reps @ 135, 185, 205, 225, 245#
0
0
Theresa Rosenquist
4 Rounds@3+12 & 1@ 3+9
#75 & BK-PUs; BS: #75/85/95×10 -> #85×12 & #80×8 (left hammy scary tight!)
6
0