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

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Christopher Miller
Christopher Miller
August 20, 2021 12:34 pm

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

Neil Stagner
Neil Stagner
August 18, 2021 5:00 am

A:
Squat
205×5
235×3
265×1
235×3
225×6
205×9

B:
Scaled 95lb thruster – 4 rounds

Chris
Chris
August 17, 2021 5:39 pm

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

Blake Shealy
Blake Shealy
August 17, 2021 5:12 pm

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.

Barefoot Squatter
Barefoot Squatter
August 17, 2021 3:54 pm

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

Mugu
Mugu
August 17, 2021 3:22 pm

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

Barefoot Squatter
Barefoot Squatter
August 17, 2021 3:43 pm
Reply to  Mugu

nice work, way to get those rounds in on B

Jeremy Hammock
Jeremy Hammock
August 17, 2021 5:00 pm
Reply to  Mugu

Good stuff!

Mugu
Mugu
August 17, 2021 5:03 pm
Reply to  Jeremy Hammock

Thanks dudes, I got to the pull up bar with about 6 seconds left and just said no thanks haha. Shame! Shame! Shame!

Luke Tipton
Luke Tipton
August 17, 2021 3:17 pm

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

Barefoot Squatter
Barefoot Squatter
August 17, 2021 3:41 pm
Reply to  Luke Tipton

that looks brutal, remind me to never allow u to program my workouts haha

Candy Olkey
Candy Olkey
August 17, 2021 12:46 pm

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 »

Zach Davis
Zach Davis
August 17, 2021 1:49 pm
Reply to  Candy Olkey

Great work today!

Barefoot Squatter
Barefoot Squatter
August 17, 2021 3:45 pm
Reply to  Candy Olkey

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

Jeremy Hammock
Jeremy Hammock
August 17, 2021 12:42 pm

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

Barefoot Squatter
Barefoot Squatter
August 17, 2021 3:46 pm
Reply to  Jeremy Hammock

way to still get the workout in tho

Jeremy Hammock
Jeremy Hammock
August 17, 2021 5:01 pm

Sometimes gotta get what you can get brotha🤜🏼🤛🏻

Toni Martos
Toni Martos
August 17, 2021 11:58 am

A.
77,5kg
87,5kg
100kg
90kg
82,5kg
80kg

B. 50kg
6 rd

Candy Olkey
Candy Olkey
August 17, 2021 12:47 pm
Reply to  Toni Martos

Toni..you killed this..OUTSTANDING!!

Toni Martos
Toni Martos
August 17, 2021 3:22 pm
Reply to  Candy Olkey

Big thanks , not are in rx , but normaly my thruster are with 43kg

Anika Tipton
Anika Tipton
August 17, 2021 11:01 am

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!

Candy Olkey
Candy Olkey
August 17, 2021 12:47 pm
Reply to  Anika Tipton

Nice heavy BS…and going RX on that metcon is impressive Anika!!

Anika Tipton
Anika Tipton
August 17, 2021 1:02 pm
Reply to  Candy Olkey

Thanks Candy, you did awesome too!

Barefoot Squatter
Barefoot Squatter
August 17, 2021 3:47 pm
Reply to  Anika Tipton

how great are those buzzer beaters?

Zach Davis
Zach Davis
August 17, 2021 9:32 am

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!

Candy Olkey
Candy Olkey
August 17, 2021 12:49 pm
Reply to  Zach Davis

Zach those are some impressive FS #s and kicking some a$$ on the metcon…LOVE IT!!

Zachary Davis
Zachary Davis
August 17, 2021 1:48 pm
Reply to  Candy Olkey

Thanks!

Barefoot Squatter
Barefoot Squatter
August 17, 2021 3:49 pm
Reply to  Zach Davis

damn, i was initially reading and being impressed by those as back squat numbers

Lawrence Bogner
Lawrence Bogner
August 17, 2021 9:19 am

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

Barefoot Squatter
Barefoot Squatter
August 17, 2021 3:50 pm

crazy numbers, great job

Shannon
Shannon
August 17, 2021 7:59 am

Completed 3 rounds, but subbed mostly pull ups instead of chest to bars.135lb thrusters were tough!
Male 38

Candy Olkey
Candy Olkey
August 17, 2021 12:50 pm
Reply to  Shannon

Great work Shannon!! I always think “it’s only 3 thrusters….” turns out they are the worst 3 reps ever!!

Shan
Shan
August 17, 2021 7:01 am

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

Candy Olkey
Candy Olkey
August 17, 2021 12:52 pm
Reply to  Shan

Love to see fellow “masters” kicking some a$$ on these tough metcons…great work Shan!!

Andrea De Vries
Andrea De Vries
August 17, 2021 6:53 am

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

Candy Olkey
Candy Olkey
August 17, 2021 12:54 pm

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!!