Workout of the Day
A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.
A. Bryan – lunges x 10 reps, 95#. Turkish get-ups x 2 reps/arm, 40#. Planks x 45 sec/side.
B. Bryan (40#) – 2 rounds + 3 burpees + 9 alt. dumbbell rows. 2 rounds + 3 burpees + 8 alt. dumbbell rows.
A. Lunges done with 60# sandbag, tgu done with 40# db and planks 45 seconds.
B. 6 sets total+3 reps. Done with 40# db’s.
A. Lunges done with 85# 10 on each leg, KB used for Turkish get ups 35# 3 on each side, 45 seconds side planks
B. 3+13 then 3+14 used 30# dbs and holy smokes those thrusters got spicy!
A. Lunges at 115#, Get-ups at 53#, :45 second planks
B. 3+8 reps and 3+3 reps (50# Dumbbells for both rounds)
A) back squat instead of lunges 3×10 (#175)
B) 3+1, 3+13 ( first time doing these movements with db’s so a bit of a learning curve on that first round, definitely sucking wind)
A1. 40 kg 8 reps
A2. 24 kg 2 reps
A3. 45 sek each side
B1. 4 rounds
B2 2 Rounds + 3 Burpees
[12 kg DBs]
Great job, Erik!
A. Front-Racked Lunges: 155# x 10, 165# x 10, 175# x 10; Turkish Get-ups: 62lb x 3 x 3; Side Planks: 45 sec
B. 35lb dumbbells: 4 rounds for both AMRAPs
Way to be consistent Kyle! Nice work on those AMRAPs
A.
FRL’s- 95(10) 115(10) 135(9)
TGU’s- 3 reps @53lbs
Side Planks- 45 secs for all set
So i didn’t see rest 2 mins and only did one round :/ my bad
B. 3 Rounds +10 DB rows from plank.
Simple mistake! 🙂 It happens! Great work today
A.
FRLs: 135 (9)
TGUs: 30 for TGU 3 reps.each arm
SPs: 45 sec for all sets R/L
+
B. 38l# DBs
3 +10
3 + 1
Great work Alberto!
A.
FRLs: 135/145/155(9)
TGUs: 70/88(2)/88(2)
SPs: 45 sec for all sets R/L
+
B. w/35# DBs
4+1
3+5
*damn that 2nd rd sucked! I had nothing 🙁
Great fight Chad! You did awesome. That first one was supposed to make the 2nd one a bit more challenging 😉
Thanks! I really appreciate the encouragement you guys give 🙂
A: used 95 for walking lunges 8 steps.each leg
25 for TGU 3 reps.each arm
B: used 25# dumbells 3+12 first round 3+15 2nd round.
Great work Amber! Awesome job coming out strong on that second AMRAP 🙂
A.
1) 135# lunges x 8 per leg / 44# TGU x 3 per arm / :30 hold per side
2) ” ” / 44# TGU x 2 per arm / ” ”
3) ” ” / ” ” / ” ”
B.
@ 35# Dbs
1) 3 + 3
2) 3 + 3
Single-leg lunges were tough
Great job, Aaron!
A. Walking lunges 10 reps each at 85#, Turkish 3 reps each at 35#, 45 s plank each side
B. 30# dbs, 1) 3 rounds +9, 2) 3 rounds + 3, thrusters were terrible
Awesome, Carm!
After some time off due to injury and other commitments I’m starting to follow this programming. I’ll try to log here to keep some accountability.
95/95/95 lbs lunges x8
35/35/44 lbs TGU x3 each side
:45/side plank
4 rounds w/ 25lb dbs
3 rounds + burpees and rows
Welcome back! Let us know if you need anything.
Nick H
A. 155/145/145 lunges (8 each), 55# TGU (3 each), 45sec side plank
B. 35# DBs, 3+12 then 3+5
Did walking front rack lunges instead of stationary lunges, mostly because I’m stupid.
Haha! Nice work, Nick!
A.155# lunges; 35kb, 54kb, 54 all 3ea; 30-40 second ea side
B. 3 rounds on both sets with 40# dbs
Nice work!
A. Lunges – 135# X 10 each leg for all sets. TGU – 55# KB X 3, 3, 2 per arm. Planks 45s for all sets.
B. RX with 40# DBs. 4+5, 4+3. 168 total reps (counting each DB row as one rep).
Nice work as usual, Jon!
Can anyone suggest a weight for the front-rack lunges? I can figure out weights for the other movements pretty easily (and quickly) but I don’t have a good idea for those.
I would say roughly about 40-50% of your 1RM Front Squat. That’s what I used today and felt pretty solid.
I was going to say around 50% of your 1RM.
I’m going to go with 70% of my 5rm front squat.
1:10×115/20 kg KB/45 sec
10×135/20 kg KB/45 sec
10×155/20 kg KB/45 sec
could start heavier at the lunge
2:first 5 min 45# DB 3 rounds
second 5 min 45# DB 2+3 rounds
2 was heavy
Nice work!
A1. 10 x 135 / 10 x 155 / 8 x 175
A2. 3 x 1.25p
A3. 45s each side
B. Used 20# DB (largest hexhead in the gym … sad I know)
5 rounds + 3
5 rounds + 7
Great job, Chris!