PERFORMANCE

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Followed by…

Three sets of:
Assault Bike x 20 seconds at workout pace
Deadlift (or Kettlebell Swings) x 5-7 reps
Rest 30-60 seconds
*Working up to the weight you want to use in Part A.

Then…

A.
Four sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)

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Luis
Luis
July 26, 2021 5:45 pm

what does ” @2112” mean?

fodido
fodido
July 28, 2021 4:06 am
Reply to  Luis

vai te foder

fodido
fodido
July 28, 2021 4:07 am
Reply to  Luis

monte de merda

Logan Harris
Logan Harris
July 26, 2021 5:24 pm

A. Done at 225# with 15s holds
B. 9:46 with 20” box and 50# DBs

Chris Capozzi
Chris Capozzi
July 26, 2021 2:22 pm

13:45 – scaled

50 DU’s (2:00 min time cap)
75 DL’s with 28kg KB (alternating sets of 10)
50 lunges with 50# DB’s (sets of 10)
25 BSO @ 20” with 50# DB’s (sets of 5)

Last edited 1 month ago by Christopher Capozzi
Janelle Winston
Janelle Winston
July 26, 2021 2:17 pm

Out at the Lake house with my ILs.
We have a bunch of people into fitness, so we did a group workout. There was a group of 5. We only have 1 35# DB and one 50# DB.

5 Rounds each in a waterfall style where each person starts on one exercise and when everyone is finished, you switch to the next thing.

10 DB hang C&J
15 burpees
20 situps
30’ HSPU
40 Air squats
Took us 29:27

Anika Tipton
Anika Tipton
July 26, 2021 2:50 pm

Sounds fun!

Mike Slagle
Mike Slagle
July 26, 2021 4:03 pm

That sounds like a good time! Enjoy your family!

Mike Slagle
Mike Slagle
July 26, 2021 1:34 pm

Last week’s deadlifts
255×6, 285×4, 305×2, 285×6, 305×4, 325×2

Today’s metcon deadlifts with 80 lb kb others with 44 lb kb
15:08

I’ve been out for the last week with a nasty cold. It felt good to move after 8-9 days off. Great work everyone!

Jeremy Hammock
Jeremy Hammock
July 26, 2021 5:01 pm
Reply to  Mike Slagle

Hope you get back in the groove! 🤛🏻

Candy Olkey
Candy Olkey
July 26, 2021 12:05 pm

Great WU!
A. BB Hip Thrusts x 8 @ 2112 + 30s Hold – 135#, 155, 165, 175

B. For Time – 11:04
100 DU – 4 trips
75 KB Deadlifts @ 24kg – 40/20/15
50 Walking lunges @ 35# DBs – 15/10/15/10
25 DB Box Step Overs 35# DBs / 20″ box – 10/6/63

C. Shoulder rehab and swimming!

Anika Tipton
Anika Tipton
July 26, 2021 11:41 am

Only time for B:
9:13

Candy Olkey
Candy Olkey
July 26, 2021 12:06 pm
Reply to  Anika Tipton

Holy smokes that’s fast Anika…great work!

Anika Tipton
Anika Tipton
July 26, 2021 2:50 pm
Reply to  Candy Olkey

Thanks Candy! Looks like you’re enjoying your pool! Jealous 😅

Toni Martos
Toni Martos
July 26, 2021 10:53 am

A.45kg

B.
100du
75 dl kb 28kg
50 lunge 2×17,5kg
25 db step over 24” , 22,5kg
10:11

Jesse Teixeira
Jesse Teixeira
July 26, 2021 10:25 am

A. 215# + 15 sec hold 🔥 🌶
B. 8:35 (no box for step overs so did 25 cal assault bike)

Mugu
Mugu
July 26, 2021 9:55 am

Assault bike/deadlift warm up
Got 32 calories on the bike.

Did GHD (facing down) instead of hip thrusts x8 with 15 second hold x4

Workout 11:11
100 DU
75 deadlifts with 53# KB
50 walking lunges (50)
25 24” box step overs (50)

73% humidity and 90° in beautiful Las Vegas today.

Soaked.

Candy Olkey
Candy Olkey
July 26, 2021 12:09 pm
Reply to  Mugu

Only 90 in Vages…you sure you don’t need a sweater Mugu? LOL Great job! It’s almost 90 here in NY and I LOVE IT!! But won’t be long and it will be 20 ❄🥶

Mugu
Mugu
July 26, 2021 2:46 pm
Reply to  Candy Olkey

Haha it hit 120 here in June, and it’ll hit 20 (with enough wind) here in a few months.

Would have the 120 over the 20 any day.

How’s the shoulder?

Jonathan Faiella
Jonathan Faiella
July 26, 2021 9:51 am

11:32
24 kg

Zach Davis
Zach Davis
July 26, 2021 6:38 am

A. Limited equipment so did
4 rounds of 8 glute bridges with 70lb db into :30 hold with dumbbell. Minimal rest between sets.

B.
30 cal assault bike
75 sumo deadlifts with 53 lb Kb (threw 20 lb vest on for these)
50 lunges with 50’s
25 step ups to chair with 50’s

9:03

Candy Olkey
Candy Olkey
July 26, 2021 12:10 pm
Reply to  Zach Davis

Can not believe you do step ups in a chair…I’d figure out a way to flip that damn thing and knock myself out with a DB. Great work Zach!

Jeremy Hammock
Jeremy Hammock
July 26, 2021 6:24 am

Emom 2 min
4-8 dl 235

Used dual 40lb dbs for
dl-lunges-bso
24” box
12:36

Damien Norgoll
Damien Norgoll
July 26, 2021 3:44 am

A. Made a PR front squat (140kg) / prefer front squat then hip trust 🙂
B. Deadlift made with dumbell of 45kg
Time : 12mn10 …. really hard for quadriceps ^^

Candy Olkey
Candy Olkey
July 26, 2021 12:12 pm
Reply to  Damien Norgoll

Congrats on the PR Damien! I’ll take hip thrust everyday over front squats!

Blake Shealy
Blake Shealy
July 25, 2021 5:45 pm

32kg DL? Just making sure