Warm-Up
One set of:
General Rowing Warm-Up
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

One set of:
Barbell Squat Warm-Up
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

A.
Take 20-24 minutes to build to today’s 1-RM Front Squat

B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Subscribe
Notify me of
guest
10 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Aaron Danielson
Aaron Danielson
April 24, 2023 4:11 pm

A. 210# f 215 lifetime PR is 232.5#
B. Rx 15:00
only other time I did it was 1/17/22 16:201:20 PR

Jeremy Hammock
Jeremy Hammock
April 24, 2023 12:46 pm

A. 300
B. 11:45

Gino
Gino
April 24, 2023 11:12 am

210#- off by 10# 1rm
17:04 22.5# DB thrusters/K2E

Teresa Trojanowski
Teresa Trojanowski
April 24, 2023 11:06 am

A. 175/205/225/245 ✅
B. 12:06 RX – used 16# instead of 14 because that’s all I have. Shoulders blasted.
WB: 40/20/15, 20/10/10/10, 25
T2B in about a million sets 😆; started with 5s, and very quickly worked to 2-3s

Last edited 11 months ago by Teresa Crismon
Al Fraser
Al Fraser
April 24, 2023 9:45 am

Back into it!!

Warmup done ✅

A. 1RM FS
130kg

B. ‘The ram’ rx
10’45

Walking tomorrow I think may be a bit of a problem after all that!!

Johny Walker
Johny Walker
April 24, 2023 9:27 am

A. 130kg
B. 12.29

Nate Brown
Nate Brown
April 24, 2023 6:56 am

Fitness:
A.
FS 185×4
Front lean and rest x60
LM row 45×8
3 sets

B.
14:02

Logan Harris
Logan Harris
April 24, 2023 6:19 am

B. 13:40 Rx (slow TTB)

Candy Olkey
Candy Olkey
April 24, 2023 5:14 am

A. Front Squat x 1
85#, 135, 145, 155, 160, 162(f)
***160# is a 2# PR! Not much but I’ve been sitting at 158 for way to long!

B. The Ram
For Time – 12:32 (not quite RX WBs done inside to 8-8.5′ target)
75 WB – 20/15/10/10/10/10
50 T2B – 30/11/9
50 WB – 25/15/10
25 T2B – 17/8
25 WB – 15/10

Fabien
Fabien
April 24, 2023 2:50 am

A – 120kg
B – 11min39sec with V-up instead of T2B

have a great day 💪

Scroll to Top