PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Bar-Facing Burpees
10 Front Squats (135/95 lbs)
A.75, 80, 85, 90, 85 kgs
B. 5 rounds + 40 reps @40 SU, 10 Burpees, 10 FS 35 kgs
A. 235,255,270,285,270
B. 5+30 Rx (smooth, steady pace)
I enjoyed this one!
A.
FS
145, 155, 165, 175, 165
B. 5 +28
RX
C. Gymnastics – did a bunch of work on BMU. It’s so frustrating. It’s all about angles and timing. I can tell right away after I jump up to the bar if I am going to be successful. Making slow progress though.
Emom 2:30 front squat
3-235 2-255 1-265 1-285 3-265
12 min amrap
40 du
10 burpee
10 back squat 135
5rds
Hey everyone! Looks like you all are doing some outstanding work this week. I haven’t left you! I was sick all weekend and then felt better on Monday and did the workout. When I got up Tuesday I was sick again. So even though I feel better today I’m not getting in the gym. I’d like this sickness to completely clear up and draining my body didn’t seem to help on Monday..so maybe another day or 2 away would be best. Hoping to get back at it this weekend and be healthy. I definitely miss my gym and all of… Read more »
Same. Got sick kids the last two days so haven’t been able to do anything. Life happens. Feel better and see you out there next week
A:
210#, 225, 240, 255, 240×3
B:
didn’t resupply bananas, don’t want the cramps – this looks like a doozy tho, get after it!
Now my curiosity has peaked
2 reasons
Why no banana restock?
And what happens to you? Is this a hydration and mobility underlying issue or what? Can you pick one or the other?
Not trying to talk shit, just curious.
A
155
165
175
185
175
Rx
B
80 SU / 10 burpee’s over the bar / 10 FS #115
4 round and 37 of 60 reps
M55
Worked off to 30 front squat max.
Three rounds +12 double unders at 115 pounds
Warmup done ✅
A. FS every 3 mins based off 130kg 1RM
98kg x3
104 x2
110 x1
117 x1
110 x3
B. AMRAP 12 mins
40 DU’s
10 bar facing burpees
10 FS @61kg
6rds dead
Again wasn’t too bad this one as the weight on the FS’s was manageable. Good push!