PERFORMANCE
Warm-Up.
Hip CARs x 2 minutes of work each side
Followed by…
One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo
Followed by…
Three sets of:
10 Calorie Assault Bike
Duck Walk x 25′
Bear Crawl x 25′
Then…
A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 80-85%
*Set 5 – 6 reps @ 75-80%
*Set 6 – 9 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
A. as Rx: 225×5, 245×3, 265×1, 245×3, 235×6, 225×9
… felt heavy – and left a mark.
B. As Rx w/ Strict Pull-ups: 5 rounds
A:
Squat
205×5
235×3
265×1
235×3
225×6
205×9
B:
Scaled 95lb thruster – 4 rounds
A)
Set 1 – 5 reps @ 155
Set 2 – 3 reps @ 175
Set 3 – 1 rep @ 200
Set 4 – 3 reps @ 185
Set 5 – 6 reps @ 175
Set 6 – 9 reps @ 155
Based on 220 1RM
B.
Scaled – 6 rounds & 7 reps
3 Thrusters (95 lbs)
6 Burpees Over the Barbell
9 Pull-Ups
Unbroken Thrusters & Pull Ups
I wanted to do this but I can’t walk very well today. Skipped the snatch work out to do what I thought would be a quick and simple workout:
10x @ 225
30s light echo bike
30s rest
…10 rounds.
A:
230#x5, 265×3, 300×1
270×3, 250×6, 235×9
B:
no metcons on squat days to prevent quad cramps
props to everyone that did this today even after yesterday’s
Back squats 5×5 at 245
9 min amrap was 9 reps below 6 rounds
135 bar
6 bar over burps
9 strict regular pull ups
nice work, way to get those rounds in on B
Good stuff!
Thanks dudes, I got to the pull up bar with about 6 seconds left and just said no thanks haha. Shame! Shame! Shame!
Had a weird schedule this morning so I got creative
Bike 3 minutes at 400w or above
Back Squat 5 @ 205
15 GHD
Back Squat 3 @ 235
Bike 2 minutes at 400w or above
Back Squat 1 @ 270
15 GHD
Back Squat 3 @ 250
Bike 1 minutes at 400w or above
Back Squat 6 @ 235
15 GHD
Back Squat 9 @ 215
*Time spent mid and in between rounds changing plates
that looks brutal, remind me to never allow u to program my workouts haha
A. Back Squats (based off 190#) 135×5, 155×3, 175×1, 160×3, 150×6, 140×9 B. AMRAP 9:00 3 Thrusters @ 85# – all UB 6 BOBB – all UB 9 C2B – kipping singles ***4 rounds + 14 reps = 86 reps This is a 5 rep PR from when we did it on July 1, 2019. Thrusters felt a little rusty the first 2 rounds and then became a little more smooth. The C2B were just slow. BOBB seemed super smooth and fast today! C. 2 Rounds for quality 10 Heels elevated narrow stance squats @ 25# DB held behind the… Read more »
Great work today!
look at those UB reps! way to beat the previous score – and yea, that humidity… rough when it’s ‘cool’ but that humid, so deceptive
Back in school
Workout time limited again ugh
Emom 2 min back squat
5-255
3-295
1-315
3-295
6-275
9-255
Hit 4 rounds of
16 alt db curls
6 burpees
9 pull-ups
way to still get the workout in tho
Sometimes gotta get what you can get brotha🤜🏼🤛🏻
A.
77,5kg
87,5kg
100kg
90kg
82,5kg
80kg
B. 50kg
6 rd
Toni..you killed this..OUTSTANDING!!
Big thanks , not are in rx , but normaly my thruster are with 43kg
A. 5×165#/3×185/1×210/3×185/6×175/9×165
B. 4 rounds at the buzzer! Felt like I was doing c2b the whole time. The other movements went fast!
Nice heavy BS…and going RX on that metcon is impressive Anika!!
Thanks Candy, you did awesome too!
how great are those buzzer beaters?
A. Warm up done
Did front squat instead since I don’t have a recent back squat and front rack needs work anyway.
255 x 5, 295 x 3, 335 x 1, 295 x 3, 275 x 6, 225 x 9 ( went a little lower here so front rack position wouldn’t be compromised)
B. 9:00 AMRAP
6 DB thrusters (55’s)
6 burpees
12 swings (53 lbs)
6 rounds plus 1 burpee. Legs are smoked from yesterday!
Zach those are some impressive FS #s and kicking some a$$ on the metcon…LOVE IT!!
Thanks!
damn, i was initially reading and being impressed by those as back squat numbers
A. 300 x 5
340 x 3
380 x 1
360 x 3
340 x 6
320 x 9
B. Subbed strict inverted row, because I don’t have a high bar.
Completed 4 rounds with 135#, stuck on burpees in 5th
crazy numbers, great job
Completed 3 rounds, but subbed mostly pull ups instead of chest to bars.135lb thrusters were tough!
Male 38
Great work Shannon!! I always think “it’s only 3 thrusters….” turns out they are the worst 3 reps ever!!
M54
Set 1 – 5 reps @ 70% of 1-RM. 185
*Set 2 – 3 reps @ 80%. 215
*Set 3 – 1 rep @ 90%. 240
*Set 4 – 3 reps @ 80-85%. 225
*Set 5 – 6 reps @ 75-80%. 210
*Set 6 – 9 reps @ 70-75% 195
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs). Subbed 95
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
4 complete rounds
Love to see fellow “masters” kicking some a$$ on these tough metcons…great work Shan!!
A. 95, 105, 120, 110, 100, 95
B. Scaled to 75 for thrusters and used lightest orange band for C2B pull-ups. Ended up with 4 rounds + 6 reps
Great work Andrea…seems like you are making progress with those C2B..can’t wait for the day you hit them without the band..it will be soon!!