1.) Every 2 minutes for 12 minutes 2 Back Squat, start approx. at 70% 1rm add load each round
2.) High Tower
5 rounds
10 Overhead Lunges 115/85lb
8 Bar Facing Burpees
10 Overhead Lunge 115/85lb
25 Double Unders
*3.) Clean Jerk from blocks @ low hang
note: directly below knees and concentrate on pulling those knees back just a little bit further as you pull in and through hang position
5 1 @ 60%
4 1 @ 65%
3 1 @ 70 & 75%
1 1 @ 80 & 85%
*4.) SPUC for time:
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
2.) High Tower
5 rounds
10 Overhead Lunges 115/85lb
8 Bar Facing Burpees
10 Overhead Lunge 115/85lb
25 Double Unders
*3.) Clean Jerk from blocks @ low hang
note: directly below knees and concentrate on pulling those knees back just a little bit further as you pull in and through hang position
5 1 @ 60%
4 1 @ 65%
3 1 @ 70 & 75%
1 1 @ 80 & 85%
*4.) SPUC for time:
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
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Adam Shirek
4+3 second set of ohs rx
Struggled with du bad today worked up to 395 backsquat
8
0
Alyssa DeNoble
14:08 65#
Hammies getting better slowly😊 bs 125-170#. C&J ^130#
18
2
Amanda Zeamer
18:23
55# oh lunges, singles (can do doubles but would have been here all day, bs from 115-150, bro session with friend from work-arms toast
21
0
Angela Schneider
4 rds OHL with PVC
Hurt my pride today 39 of 40 box jump was epic fail! Shin caught and over I went.. landed face first into the floor. Got up, ensured I completed my 40th box jump. (To scared to do these a month ago). Thank you Ashley for helping me!
15
2
I used to be part on the Shin of the Month club....no bueno!😞
Caught my right shin , but then as I fell my left ankle caught the corner of the box.. my left ankle is sore 😲😲😲😲
Chris Ness
14:56 single under and double Undies, worked on squat form and apparently I don't walk right either.
12
1
It's not that it's wrong it's just that it can be a better. Love you pal!
Grant Soletski
350 2RM PR 3rds + 3 lunge
I either died a little during that last double or I became a lot more as Mr Jason Nobles liked to say unkillable. I'm going with the latter. OH lunge was no joke. You were right Tina this was horrible:) ha
5
1
It was worth telling you that during the workout.
Jamie Neubauer
15:28 75# first round 65# the rest
Well.... I showed up. Felt sluggish today- my OH lunges were not there this morning BS 135#-170#
18
0
Laura VanderKelen
4 + 2 BFB rx @ cap, then finished
Mental block today...tomorrow is another day. Back squat to 185, failed last one
11
0
Michael Green
285# BS
3bfb's in round 5 15 min cap did all the double unders finally getting them whaaaaaaat!
16
1
Congratulations on getting your DU's!!!!
Nichole Baumgartner
4 rds + 10
BS 175#. Weird wrist pain in ohs position so switched to dumbells for 4th round.
7
0
Pam Bozec
4 reds +8 burpees
35# ohs, step over burpees, fast step ups; BS to 145#; 100 amsu
11
0
Paul Mantz
20:12 Rx for 2 1/2 rds then dropped to 95. BS up to 375. That was a strugglefest but I did every double under!
21
0
Pauly VanderKelen
13:28
HBBS doubles: 255,265,275,285,295,305# First time squatting above 255# in several weeks. Knees are finally feeling better!
1
0
Rachel Meyers
Through 4 rounds 9/10 ohs on 5th round #65. 1 round of Du then the rest singles
Bs up to #165
11
0
RaLinda Lamberies
18:17@65# BS 125-165
See you all late next week.
18
1
Good Luck RaLinda!! Have fun!!!☀️🌴😎
Ryan La Count
425 back squat
14:31 had to front rack. I tried overhead for 2 rounds, no go with the wrist.
20
0
Scott Adler
14:29 (45#, 50 su's)
Higher reps up to 155# bs (closest to a real workout in a couple of months)
16
0
Sylvia Christensen
3 + 10 OHL (before DUS) | 185 BS
Good days and bad days.. today was the latter
13
0