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

Then…

A.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees

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André
André
November 19, 2021 12:05 pm

90*2
6Rnd 15rep

Ryan Wingers
Ryan Wingers (@rjwingers)
November 18, 2021 2:48 pm

A. 185×1 tempo then 5 repair
B. 6 + 7 (35 kb)

Robert Stwiertnia
Robert Stwiertnia
November 18, 2021 4:15 am

Is the tempo 3 down 2 up or 3 down 2 hold and one up?

Anika Tipton
Anika Tipton (@anikatipton)
November 18, 2021 5:47 am

3 down, hold 2 at the bottom, then stand up fast.

Stafford
Stafford
November 17, 2021 5:27 pm

A. 235
2 X reps
B. 12 min AMRAP
12 FRsquats 20kg dumbbells ( only got one KB)
9 T2B
6 burpees

8 rnds flat

Aaron Danielson
Aaron Danielson (@ardanielson)
November 17, 2021 4:14 pm

A. 205 f215 2×205
b. sub 50# dbs 5+4 burpees
triceps ext and band pull-aparts

Mugu
Mugu
November 17, 2021 4:08 pm

Slow moving, but moving.

7×5 front squats 135
36 K2E

That’s all for today!

Anika Tipton
Anika Tipton (@anikatipton)
November 17, 2021 12:54 pm

A1. 195#
A2. Still just 1 rep 🤦🏼‍♀️
B. 6+6- used 35# dbs instead of kbs

Jeremy Hammock
Jeremy Hammock (@jhammock)
November 17, 2021 12:39 pm

A
275 temp fs
275×5
B. 7 rds 40s

Chris
Chris (@christopher_m_capozzi)
November 17, 2021 8:52 am

A)
175 x 4 reps

B)
With 2 50# DB’s

5 rounds + 3 reps

FS: UB x 2, 8/4 x 3

Blake W Shealy
Blake W Shealy
November 17, 2021 8:48 am

Used my safety squat bar this morning (best specialty bar)

A. 1RM, tempo SSB (w/ pause) @ 350
+ 3 x 350 (regular SSB squats) RPE 10

B. RX: 6 rounds + 12 (squats)

Brice
Brice
November 17, 2021 8:26 am

A. 100kg
1X100kg
B. 6Rds

Al F
Al F (@frasersailing)
November 16, 2021 11:16 pm

Warmup done ✅

A. 1. 1RM tempo FS
@125kg

A. 2. 2x125kg

B. AMRAP 12 mins
12 KB FR FS 2x24kg
9 TTB
6 Burpees

7rds flat

Nice little blast where FS were the slowest bit by far!