PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Adductor Stretch with Eccentric Loading

Followed by…

Three Sets of:
1 Round of the Following Dumbbell Complex
Rest 45-60 seconds

Dumbbell Complex (start in plank) =
– Right Arm Row
– Push-Up
– Left Arm Row
– Push-Up
– Jump to standing
– Dumbbell Clean
– Front Squat x 2 reps
– Push Press x 2 reps

Then…

“Keep it Steady”
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

Compare results to January 11, 2021.

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Chris Capozzi
Chris Capozzi
July 27, 2021 8:05 am

31:23 – scaled

Three rounds for time of:
800 Meter Run
10 Overhead Squats (105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

OHS
8/2
10
4/3/0/2/1 – brutal round

TTB
15/5
15/5
15/5 – lost kip for last 6 of 60 reps

Will Buck
Will Buck
July 26, 2021 1:09 pm

Total time was 30:24

95# for Overhead Squats
Everything else RX

barefoot squatter
barefoot squatter
July 23, 2021 4:00 pm

Really wanted to give this a go, but with big family wknd coming up the risk reward wasn’t good if I, God forbid, somehow messed myself up… had to realize, as Marsellus Wallace would say, “that was pride effin with me…”
Did “Nancy” instead – 14:56

Mugu
Mugu
July 23, 2021 3:54 pm

Did my own DB complex
35#
3×10
Curls
Push ups
Strict press
DB rows, L and R

Then
1000m row
10 OHS (95)
15 burps
20 V ups

24:15

Jeremy Hammock
Jeremy Hammock
July 23, 2021 1:59 pm

Absolutely gassed
800 run
10 ohs 95
15 bar facing burpees
20 ttb

Round 1 6:30
Round 2 13:50
Round 3 22:55

Lost it on last round. Lunch was trying to come back up!
Good work people!!

Zach Davis
Zach Davis
July 23, 2021 1:59 pm

A. Subbed 1k row for run
19:35

Great Workout!

Blake Shealy
Blake Shealy
July 23, 2021 1:44 pm

Traveling yesterday, knocked DL out today:

Very happy with the lift- set ambitious numbers and hit!

A) 365, 410, 455, 385, 430, 475
B) 20/40, RX @ 9:27 (includes 60s rest b/w sets)

Candy Olkey
Candy Olkey
July 23, 2021 12:35 pm

Warm done with shoulder rehab

“Keep it Steady” (modified for shoulder)
800m Run – 4:20 / 4:30 / 4:40
10 Landmine Squats @ 105#
15 Burpees over 16″ bench (2 foot jump over)
20 Knees to forehead on floor
8:37 / 8:48 / 8:03 = 25:28
***taking it easy on my shoulder has really taken a toll on the legs this week. But the shoulder (actually both of them) are definitely starting to feel better …just hold on a little longer legs!

Anika Tipton
Anika Tipton
July 23, 2021 11:11 am

25:27- only did 75# on OHS because I suck at those. Have a fantastic weekend everybody!

Andrea De Vries
Andrea De Vries
July 23, 2021 7:44 am

Didn’t record my January results… but this time:

800m run at 8mph on treadmill
OH squats at 65lb
Burpees Rx
TTB on rings

Splits were:
9’30”/17’25”/25’44”

Got my transitions dialled as I went

Ashish Suresh
Ashish Suresh
July 23, 2021 4:44 am

17:12 Rowed 1000m instead of running! 😔

Anika Tipton
Anika Tipton
July 23, 2021 11:12 am
Reply to  Ashish Suresh

That is insanely fast! 🤩