1.) Every 2 minutes for 10 minutes 5 Push Press adding load each round establishing 5RM Push Press
Then
Max Effort Push Press @ 95-90% 5RM
*2.) Complete same reps for Squat Jerk, Back Squat & Bench Press. You can use the same time scheme or make your own
5 x 5 adding load each round establishing 5RM
1 x Max Effort @ approx 90-95% of 5RM
1.) Trivia
3 Rounds
21 Hand Release Push-ups
21 Deadlift 225/155lb
*2.) 7 minute AMRAP
3 Strict Press 135/95lb
10/7 cal Assault Bike
*3.) 10-9-8-7-6-5-4-3-2-1
Wallballs 20/14lb
Strict Handstand Push-ups
Note: Scale with as many Strict Handstand push-ups as possible then finish with non strict
*4.) 5 rounds
10 Toes to Bar
50m Kettlebell Overhead Carry 1.5/1 pood (2KB’s)
*5.) 3 rounds
15 Back Extension
15 Barbell Bent Over Row, Supinated Grip
*6.) 3 x 12 Reverse Hyper
Then
Max Effort Push Press @ 95-90% 5RM
*2.) Complete same reps for Squat Jerk, Back Squat & Bench Press. You can use the same time scheme or make your own
5 x 5 adding load each round establishing 5RM
1 x Max Effort @ approx 90-95% of 5RM
1.) Trivia
3 Rounds
21 Hand Release Push-ups
21 Deadlift 225/155lb
*2.) 7 minute AMRAP
3 Strict Press 135/95lb
10/7 cal Assault Bike
*3.) 10-9-8-7-6-5-4-3-2-1
Wallballs 20/14lb
Strict Handstand Push-ups
Note: Scale with as many Strict Handstand push-ups as possible then finish with non strict
*4.) 5 rounds
10 Toes to Bar
50m Kettlebell Overhead Carry 1.5/1 pood (2KB’s)
*5.) 3 rounds
15 Back Extension
15 Barbell Bent Over Row, Supinated Grip
*6.) 3 x 12 Reverse Hyper
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Bradley Boockmeier
4:35. Died on the last set of push ups.
250# PP 5RM 10 @ 225# (New 10RM)
6
0
Megan Vogel
6:16
PP 125#. 12 @ 115#. 10-1 WB/HSPU. 4 rds. 7 TTB/Red KB OH Walk. 3 x 12 rev hyper.
14
0
Pauly VanderKelen
4:06
Unbroken DLs every round felt great! / Push press quints: 135 WU, 165 WU, 185, 195, 205, 210 PR!, 212 PR! / 6 reps @ 200# / 9-7-5 155# OHS & 30" box overs from 9/20/18 complete in 3:25 / Snatched the 155# barbell to begin each set of OHS / 50 Sumo DL High Pulls from 9/20/18 complete in 3:21 with 4x10 & 2x5 / 3x12 Windshield Wipers / ME L-Sit support on low rings.
0
0
RaLinda Lamberies
PP ^ 100/ME7@95/10:06 RX
Felt good beating time cap until JT said "Looks like time cap should have been 10 minutes" LOL
9
1
lol!!