1.) Front Squat Ladder
7 minutes up the ladder 5 reps at each weight
135/95lb
185/135lb
225/155lb
275/195lb
315/225lb
355/245lb
405/285lb
note: if your front squat pr is 275/195 for instance scale with smaller jumps
135/95lb
155/105lb
185/135lb
205/145lb
225/155lb
255/175lb
275/195lb
305/215lb
2.) Words
7 rounds
25 Double Unders
5 Ring Dips
7 Push Jerks 115/85lb
*3.) for time
100 cal AirAssault
*4.) 3 rounds
25 Hip Extension
15 Reverse Hyper
25 Wall Squats
7 minutes up the ladder 5 reps at each weight
135/95lb
185/135lb
225/155lb
275/195lb
315/225lb
355/245lb
405/285lb
note: if your front squat pr is 275/195 for instance scale with smaller jumps
135/95lb
155/105lb
185/135lb
205/145lb
225/155lb
255/175lb
275/195lb
305/215lb
2.) Words
7 rounds
25 Double Unders
5 Ring Dips
7 Push Jerks 115/85lb
*3.) for time
100 cal AirAssault
*4.) 3 rounds
25 Hip Extension
15 Reverse Hyper
25 Wall Squats
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Alyssa DeNoble
9:15 red band for dips
FS 95/105/135/155/175 100cal airdyne 13:52 thanks TY!
11
0
Angel Anderson
8:32
65# PJ, Green band dips, and 50 SU (while jumping in a circle-thanks JT) That workout was my jam! 🍇 FS 65/75/85/95/105
8
0
Brett Kohout
12:16 @ 95#, high rings
Women's rx ladder 1/5 @ 245#; 100 cal assault bike 8:35
2
0
Bruce Hoffort
Day off!
Enjoying our 27th wedding anniversary. And resting my entire body.
9
1
Happy anniversary!
Hilary Krueger
Sick sloane
Wish I could come in! I will not infest the kids room though! 😷
13
0
Jenni Phillips
14:42 rx weight red banded dips
FS 95/105/135/145/155 (4 out of 5 at 155), did 50 cals before and 50 cals after class about 6 before 8:30 after 🤕
8
0
Kalen Fischer
7:52
FS- 1 @355 failed 2nd 100 cals 6:15 thank you @Ty Krueger for the push
3
0
Laura VanderKelen
13:23 almost rx, needed thin red band for 6 rounds lol ring dips....
FS scaled version through 95/105/135/145/155
14
0
Lauren Kalil
12:28 RX weight, red band ring dips
2/5 175 DL...EC yesterday's partner, 100 cal assault and gymnastics
6
0
Pauly VanderKelen
7:52 (UB ring dips from high rings)
FS - 135,155,185,205,225,255, failed 1 attempt @ 275 with 10 seconds left on the clock / No EC / Time to go camping!
0
0
Todd Rocheleau
10:22
Did my own weights for front squat and finished with a couple bask squats..the heavier I get for front squat the more my back acts up
4
0