PERFORMANCE 

Warm-Up.

Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds

Followed by…

Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)

Then…

A.

Three rounds for time:
400 Meter Run
10 Bar-Facing Burpees
10 Squat Snatches (135/95 lbs)

B.

Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1 – L-Hang Flutter Kicks from Bar x 30 seconds
Station 2 – Straight Leg Bottom Balance x 45 seconds
Station 3 – Elbow Plank x 50 seconds
Station 4 – Superman Punches x 30-40 seconds

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Charmaine Lightfoot
Charmaine Lightfoot
February 8, 2023 6:45 pm

19:20

Gabriel
Gabriel
February 7, 2023 3:34 am

Scaled Rx 115 for the snatch
11:53

Luke Tipton
Luke Tipton
February 6, 2023 8:35 pm

A. 14:08 w/28 cal bike sub
B. Done

Last edited 1 year ago by Luke Tipton
Logan Harris
Logan Harris
February 6, 2023 5:40 pm

A. 13:39 Rx
B. 3 rounds

Mike Slagle
Mike Slagle
February 6, 2023 5:20 pm

I did a version of Saturday’s workout.
4 rounds 4 min rounds
1000m row then
30 WBS and 15 strict pullups

Anika Tipton
Anika Tipton
February 6, 2023 2:01 pm

A. 14:22- snatch done with 65# and 20 cal echo bike instead of run.
B. ✅ 😅

Pat Clough
Pat Clough
February 6, 2023 11:44 am

Finally got a nice day where I could bring the weights outside 🙂

A. Subbed ground to overhead for snatch
12:32

Gabriel Loaiza
Gabriel Loaiza
February 6, 2023 10:01 am

17:50 RX

Kyle Rowe
Kyle Rowe
February 6, 2023 9:15 am

20:15 Rx’ed

Andres Subero
Andres Subero
February 6, 2023 9:02 am

A. 18’00’’ rxd

LWoo
LWoo
February 6, 2023 8:19 am

Scaled 16:46 55# hang squat snatch

*Haven’t done snatches since last November.

James
James
February 6, 2023 7:17 am

13:24 RX – subbed 1,000 meter concept bike for the runs. Total time was probably about 13:14, I paused in the middle of the second round to help someone who failed their bench press.

Gino
Gino
February 6, 2023 7:07 am

18:20 @ 85#

Adi
Adi
February 6, 2023 6:29 am

A. 14:02 @50kg
(M40)

Al Fraser
Al Fraser
February 6, 2023 4:39 am

Warmup done ✅

A. 3rds FT
400m run
10 BFB’s
10 snatch @52kg
12’55

No way I’m doing sets of 10 snatch @62kg when 1RM is 66kg! 52 felt about right to keep reasonable technique but hard enough.

B. 4 sets done, tough!

Luke
Luke
February 6, 2023 3:33 am

A. 21:18, 115#

Candy Olkey
Candy Olkey
February 6, 2023 2:18 am

A. 3 Rounds for Time – 14:49
400m Run – TM @ 7.3mph 6:10 total run time
10 BFB – UB
10 Squat Snatches @ 55# – 5/5
***Kept the snatches light, first time doing them since December, a little rickety, but I think a lot of that had to do with the running shoes on my feet instead of lifters

B. EMOM for 16 min (4 sets)
L-Hang Flutter kicks x 30s
Straight leg bottom balance x 45s
Elbow plank x 50s
Superwoman punches x 40s
***SPICY 🔥💯

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