1.) Every 2 minutes for 12 minutes 3 Back Squat, add load each round
2.) Burnout
3 rounds
21 Burpee Box Overs 24/20″
rest 2 minutes
21 cal Row
rest 2 minutes
note: sub airdyne for row if you get the hankering. each round is a nasty horrible sprint so go uncomfortably fast. Record total time including rest.
*3.) Snatch from blocks @ high hang
5 @ 60%
4 @ 65 & 70%
3 @ 75%
2 @ 80%
1 @ 85%
Note: if you use the blocks put them away. Seriously. Put them away the same way you found them.
*4.) 10 rounds
30 seconds ME Toes 2 Bar
30 seconds Plank Hold
note: record average of all 10 rounds T2B
2.) Burnout
3 rounds
21 Burpee Box Overs 24/20″
rest 2 minutes
21 cal Row
rest 2 minutes
note: sub airdyne for row if you get the hankering. each round is a nasty horrible sprint so go uncomfortably fast. Record total time including rest.
*3.) Snatch from blocks @ high hang
5 @ 60%
4 @ 65 & 70%
3 @ 75%
2 @ 80%
1 @ 85%
Note: if you use the blocks put them away. Seriously. Put them away the same way you found them.
*4.) 10 rounds
30 seconds ME Toes 2 Bar
30 seconds Plank Hold
note: record average of all 10 rounds T2B
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Amy Zynda
20:42
Squats 95-145 and felt strong. Kept all 3 rows right at 1:00, slow AF on the box jumps. And then I flipped a tire just to see if I could.
14
4
Ashley Engeldinger
15:01
No burpees... just box jump overs at 24" instead of 20". Rowed first round, but the sprint hurt my shoulder. Ran 300 ish meters last 2 rounds. Squats- 225, 245, 255, 265, 275, 285x3. 5k row before class. Shoulder stretches after.
18
1
πππ
Cindy Opichka
21:30, step ups.
BS: to 155....experiencing hammy hate
16
2
Krystal Lowney
21:37 π’
Up to 165# BS
16
2
Lauren Kalil
19:02
Up to 210# on BS, 5# PR hit all 3... I think I need a new 1 rep maxπ
16
3
UM okay you're making massive gains girl! Nice work :)
I used to just have big legs...now I have big legs with musclesπΉ
YGASS!
Michelle Bonkoski
20:46
Step-ups Very light squats
16
4
Thanks T!!
Back feeling better?
Idk about angel:) but I am moving better-thanks to the awesome coaches!
She moved like an angel! AND we worked on some addl back & hip flexor stretches/MOBility.
Paula Soletski
19:10 mod weight bench over burpees and stat bike. 5 rds t2fb flr and plank hold
12
0
Pauly VanderKelen
15:37 (Rower)
HBBS - 135,185,225,245,265,285,305,315# Back was rounding a little on my last set. Need to improve this. / Company at the house so no EC today.
0
0
Rachael Salata
15:26--thanks Alyssa for saving my ankle from me
Squat 175, 185, 195, 205, 205, 215. First time ^ of 200 since August.
20
2
Shane Hanson
14:45 row
bs 225 275 295 315 335 355
17
1
Yes, but did you do any extra credit?!?
Theresa Rosenquist
17:47*******!
****** Supah scl'd!! No box work for the knee today. BS: 115/125/135/145/150/155 π€ΈββοΈ EC: T2B/Plank}Γ10
12
1
Thanks for the encouragement this morning! Love ya T!!!
Ty Krueger
14:10 - dyne on baby blue
Squatzzz - 315, 335, 365, 395, 405, 425
19
1
πππ