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.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Bar-Facing Burpees
10 Front Squats (135/95 lbs)

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Maciej Krawczyk
Maciej Krawczyk(@speedmateo)
October 29, 2021 7:51 am

A.75, 80, 85, 90, 85 kgs
B. 5 rounds + 40 reps @40 SU, 10 Burpees, 10 FS 35 kgs

Logan Harris
Logan Harris
October 28, 2021 4:50 pm

A. 235,255,270,285,270
B. 5+30 Rx (smooth, steady pace)
I enjoyed this one!

Janelle Winston
Janelle Winston(@AKwinst)
October 28, 2021 2:06 pm

A.
FS
145, 155, 165, 175, 165

B. 5 +28
RX

C. Gymnastics – did a bunch of work on BMU. It’s so frustrating. It’s all about angles and timing. I can tell right away after I jump up to the bar if I am going to be successful. Making slow progress though.

Jeremy Hammock
Jeremy Hammock(@jhammock)
October 28, 2021 12:48 pm

Emom 2:30 front squat
3-235 2-255 1-265 1-285 3-265

12 min amrap
40 du
10 burpee
10 back squat 135

5rds

Candy Olkey
Candy Olkey(@clolkey)
October 28, 2021 10:30 am

Hey everyone! Looks like you all are doing some outstanding work this week. I haven’t left you! I was sick all weekend and then felt better on Monday and did the workout. When I got up Tuesday I was sick again. So even though I feel better today I’m not getting in the gym. I’d like this sickness to completely clear up and draining my body didn’t seem to help on Monday..so maybe another day or 2 away would be best. Hoping to get back at it this weekend and be healthy. I definitely miss my gym and all of… Read more »

Mugu
Mugu
October 28, 2021 3:14 pm
Reply to  Candy Olkey

Same. Got sick kids the last two days so haven’t been able to do anything. Life happens. Feel better and see you out there next week

barefoot squatter
barefoot squatter(@Cfu2017)
October 28, 2021 10:28 am

A:
210#, 225, 240, 255, 240×3

B:
didn’t resupply bananas, don’t want the cramps – this looks like a doozy tho, get after it!

Mugu
Mugu
October 28, 2021 3:15 pm

Now my curiosity has peaked
2 reasons

Why no banana restock?
And what happens to you? Is this a hydration and mobility underlying issue or what? Can you pick one or the other?

Not trying to talk shit, just curious.

Chris
Chris(@christopher_m_capozzi)
October 28, 2021 9:14 am

A
155
165
175
185
175

Rx

B
80 SU / 10 burpee’s over the bar / 10 FS #115

4 round and 37 of 60 reps

Shan
Shan
October 28, 2021 7:07 am

M55
Worked off to 30 front squat max.
Three rounds +12 double unders at 115 pounds

Al F
Al F(@frasersailing)
October 28, 2021 12:52 am

Warmup done ✅

A. FS every 3 mins based off 130kg 1RM
98kg x3
104 x2
110 x1
117 x1
110 x3

B. AMRAP 12 mins
40 DU’s
10 bar facing burpees
10 FS @61kg

6rds dead

Again wasn’t too bad this one as the weight on the FS’s was manageable. Good push!