Warm-Up | Performance
Two sets of:
Run x 200m
Ring Rows x 10 reps

Followed by…

Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps

Then…

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

Compare results to August 30, 2023.

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

Compare results to October 27, 2023.

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Aaron D
Aaron D
February 6, 2024 5:19 pm

A. 220# 5# PR
B. 14:36 last time in april 2023 15:00 so 24 sec faster

Jesse Teixeira
Jesse Teixeira
February 1, 2024 5:20 pm

A.
Fitness strength piece

B.
15:29

Bryan Raygoza
Bryan Raygoza
January 31, 2024 8:57 pm

A. 295.
B. 13:58

Char
Char
January 30, 2024 6:36 pm

185lbs

10:09

Chris
Chris
January 29, 2024 4:03 pm

Home gym with a bike and dumbbells. Did the fitness A with 50lbs.

B: 45lb double handed single dumbbell thruster and v-ups. 14:21

Aaron Shaheen
Aaron Shaheen
January 29, 2024 12:04 pm

A. 275
B. 17:49. I messed this up and did 75 WB 75 TTB, 50 WB 40 TTB (realized my mistake at 40), then 25 WB.

Chris
Chris
January 29, 2024 11:41 am

20:40

25/10/10/10/10/10

10/10/10/7/7/6

5 x 10

10/8/5/2

10/5/10

Mallory
Mallory
January 29, 2024 10:56 am

A: 155

Alexander
Alexander
January 29, 2024 9:44 am

A. 145 kg PR
B. 13:21 ball 7 kg

Vikiska
Vikiska
January 29, 2024 8:34 am

PR front squat by 10lb
135
15:21
K290
Last time did a fitness workout. Bike instead of T2B. Time was 21:03

Kendall Kersey
Kendall Kersey
January 29, 2024 5:29 am

370
10:24 Rx

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