A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders
A. W/U: 175 x 8 / 185x 8
W: 205 x 6 / 205x 7 / 205 x 6 /
Wall slides complete.
B. 5 + 2 burpees
Uhg…. temp. It killed me. It’s been a week. My kids got sick, etc so this is my first day of CF all week…
A. 135 x 7, 145 x 6, 145 x 6, 155 x 4
B. 4 + 10 Lunges with 30lb db in each hand.
A) 205/225/245/245
B) 4 rounds + 11.
Only documenting this in hopes that we’ll redo in a few months, and I will be able to mark progress.
Man: burpees redline me like nothing else.
A. front squats, 8x60kg using tempo
B. 5+24, dus still slowing me down, but anyway very happy every time they show up because i finally can do them!
A. 4 rounds of 8x45kg
B. 7 rds. +10 burpees
A. all 4 rounds at 70kg at tempo, last rep at every set was very chelenging
B. 7 rounds + 10 burpee
A. 4 rounds of 8x70kg at tempo
B.6 rounds +4 burpees
A. Back squats 7×245#, 7×265, 6×275, 5×275 at tempo
A1. Wall slides complete
B. As Rx with 53# KBs on the lunges. 5+10 burpees. Lunges might have been to heavy to get 7-8 rds.
….finished with 3×50 meter 100# KBs farmers carries and core work.
YTWs 15×3
A. Squats: warmed up with 95×10, 115×10 then 135,145,155,165 all x8@rx’d tempo. Discovered some new rage grunt tones during the last set 🙂
Wall slides: had to heavily modify, wrists not even close to touching the wall and they don’t touch the floor lying on my back either so I held 10#dbs in each hand to make them and went through the motion slowly
Shoulder mobility work: seated db external rotations 15×3
B. Decided to skip, pretty burned out from volleyball last night so will leave some in the tank for tomorrow morning
A. 185×6;205×6;225×6;235×6
Felt like I sand bag the squats. I think I could have gotten 8 reps but was frightened because I never done tempo before.
Wall slides – complete.
I do not know if I did it correctly. I think I did.
B. 5 + 44 RX (I think) I guesstimate 20 meters assuming 3ft is 1m not 3.37ft
Satisfied that I didn’t take long breaks like I usually do.
Did Tuesdays, will hit this in early AM tomorrow
A. 205/225/235/245×8 @tempo.
B. Rx’d with 53lb kbs. 7+30. Also, I had 18 steps to get to 20m. I saw Michele mentioned it should be 10-12… Any suggestions? 18 lunges each round felt like walking in quicksand after 3 rounds! Ha
I’m with you…I had approx. 20-22 steps to get to 20m. I just thought it was because I’m only 4’11″…but that’s double what Michele said.
A. Focus on technique: 35-40-42-45
B. 6 rounds + 15m WL.
Did I have to use dumbbells or kb for B?
A. Went super light haven’t done many squats in about 6 months. So building back up
115#-8/125-8/135-8/145-6
B. Lunges at 25#
5rds+10
– first 3 rds was stepping together for lunges so lots of wasted time and using a new rope so needed to adjust length. Rds 4/5 finally felt good.
Props to all you guys blowing this out of the water!
Did performance part A and fitness part B because I think the AB sprints suck more.
A. 225X8, 275X8, 305X6, 315X5
B. Fitness, 12 AMRAP 20 Cals AB 20M walking Lunge 45# DB’s
4.5 Rds, need to get my lunges back.
A. 80 x 8.
B. 6 rounds + Burpees. 2x16kg KB.
A. 115×8, 125×8, 135×8, 145#x6
B. RX – 3r + 4 DU (30# DB in each hand)
Tried to talk myself out of doing DU, was a little nervous that I might slap my shin with the rope…but NO more excuses…just did them and actually went UB 2 and 3 round.
A. 4x 8@250
B. 8+4 Rx. My $ is on Trion for 9.
C. 3×15 GHD sit-ups/dips
You sir are a Beast!
Thanks Mani, the key is just don’t stop moving!
Do we have the “8 rounds” challenge winner here?
Holy smoke
Emanuel beat me to it??
You killed it. Lunges slowed me down in the 2nd half. Good quad burner today!!
Thanks! Glutes are gone for me, I only looked at the clock after rd 7. Had 1:35 to go.. that last rd was done very close to my passing out threshold?
Yea man. Way to push through the pain and keep moving.
A. 110 KG x 8 reps across
B. 8 rounds
amazing results on B
A:
Only Squats because I there is no place in my gym to do Wall Slides (there are strange walls that are crumbling when you touch it)
1) 60kg x8
2) 65kg x8
3) 70kg x8
4) 80kg x6
B:
12,5kg Dumbell in each hand for Lunges
Subbed Double Unders for 2x Single Unders
Did 4 full rounds + 10 Burpees