PERFORMANCE 

Warm-Up.

Six sets of:
Double-Under Practice or Single-Unders x 20 seconds
Rest x 10 seconds

Followed by…

Two sets of:
PVC-Loaded Cross-Bench Pull-Over x 6-8 reps @ 3311 tempo
Ring Row x 10 reps

Followed by…

Two sets of:
Plank x 45 seconds
Dumbbell Waiter’s Carry x 50 feet per side

Then…

A.

Every 2 minutes, for 14 minutes (7 sets):
Strict Overhead Press x 2 reps

*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
*Sets 6-7: 90-95% or 1-RM

B.

For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)

*Every time you break a set of push-ups, perform 40 Double-Unders.

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Charmaine Lightfoot
Charmaine Lightfoot
November 25, 2022 5:19 pm

80-95-105lbs strict sp

20-20-20-20-17-3
200Du
11:09

Cody B
Cody B
November 22, 2022 9:56 am

A: 95—>155
B: 6:53 (25,25,15,10,10,15)

JUAN
JUAN
November 22, 2022 7:09 am

A – 70kg-75kg – 80kg – 85kg
B (80SU)
10.04

Luke Tipton
Luke Tipton
November 21, 2022 8:18 pm

A. 140, 140, 140, 150, 155, 165, 175
B. 6:27
Tempo made that tough

Logan Harris
Logan Harris
November 21, 2022 6:18 pm

A. 130,130,134,140,150,155,165. Shoulders feeling strong, until B…
B. 9:25 Rx with 6 sets of DU. 35,11,12,13,12,11,6

Steven
Steven
November 21, 2022 5:47 pm

A) 130, 140, 150
B) 7:55 rX

Fun stuff!

Candy Olkey
Candy Olkey
November 21, 2022 4:42 pm

A. Strict Press x 2
55#, 60, 65, 70, 75, 80×1, 80×1

B. 100 Push Ups @ 10X1 – 6:40
30+25+20+25 = 120 DUs
***Those last 5 were a FIGHT…but I wasn’t going to break again!!!

Aaron
Aaron
November 21, 2022 4:41 pm

a. 135×2 140×1
B. 17:11 280 du pushups 30-10-10-15-10-10-10-5

Josh Willins
Josh Willins
November 21, 2022 4:33 pm

RX
A: % of @205
B: 7:25

Mike Slagle
Mike Slagle
November 21, 2022 2:00 pm

I essentially did this workout yesterday unfortunately.

Instead I did,
1250m row
8 single arm squats with 80 lb kb (each arm)
1250m row
8 single arm squats with 80 lb kb (each arm)
1250m row
8 single arm squats with 80 lb kb (each arm)
1250m row

24:39
I did the rows at a comfortable pace 2:06-2:09 and pushed the squats.

Good work everyone!

Gabe
Gabe
November 21, 2022 1:24 pm

1.180
2. 7:22 35/15/10/12/12/11/5

Jeremy Hammock
Jeremy Hammock
November 21, 2022 11:13 am

A.
5-125 3-135 3-135 2-145 2-145 2-155 2-155

B.
One round 30 reps and 40 du.

Got sick and had to stop. I’m afraid I have a stomach bug🤦🏻‍♂️

Kendall Kersey
Kendall Kersey
November 21, 2022 4:19 am

A. 175
B. 7:25 Rx

Al Fraser
Al Fraser
November 21, 2022 3:57 am

Warmup done ✅

A. SOP x2 every 2 mins
Worked up to 65kg

B. FT 100 tempo push-ups
@5’36

3 sets of DU’s done, was hoping just for 2 but that tempo changes things a bit and so was just short in the 3 set of making the 100!!

Last edited 5 days ago by al fraser
Aurelien Malcuit
Aurelien Malcuit
November 21, 2022 2:00 am

07’50 – 160 DU 😅😅😅😅!!!

Janelle
Janelle
November 20, 2022 11:43 pm

Well, that will be like 640 DU for me. 😂🤦🏼‍♀️

Al Fraser
Al Fraser
November 21, 2022 10:15 am
Reply to  Janelle

Let’s hope you manage to do it in a few less than that Janelle!!

Janelle
Janelle
November 21, 2022 2:49 pm
Reply to  Al Fraser

240 DU. Not 640, but also not a few. 😊