7

40-45min of madness

10 min treadmill incline 25# DB walking /running (no weight)

5 rounds of:
20 dips
20 air squats

10 Bulgarian split squats (each leg)
10 Bulgarian split squats with 25# DB at side

5 Overhead DB presses split stance
5 front rack split squats with 25#
5 overhead split squats with 25# DB
5 split stance thrusters with 25# DB
(on both legs)

5 @ 95# bent over rows
5 @ 95# snatch grip deadlifts
5 @ 95# overhead presses

~15 GHD sit ups
~20 pilates ball sit ups
~3 minutes of flutter kicks and goof morning darlings

5

20 min AMRAP
6 @ 30# thrusters (alternating arms each round)
6 burpees

19 rounds

1

20 min AMRAP

10 Goblet squats 60#
10 push-ups
5 pull-ups

14 rounds

14

30# DB workout
squats. presses, rows, deadlifts

9

Burgerner warm-up
2 x 15 @ 45# muscle snatch

Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#

2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee

6

Split Jerks
4 @ 60kg
4 @ 60kg
4 @ 60kg + 20#

Overhead Squat
10 @ 75#
10 @ 95#
10 @ 95#
10 @ 95#

30-20-10
pull-ups
squats

1

Rack cleans (set above the knees)
6 @ 50kg
5 @ 70 kg
5 @ 70 kg

Back squat
10 @ 60kg
10 @ 60kg
10 @ 80kg

cookie
30s on 30s off (3 rounds)
dips
jump squats

20-30 dips
15-25 jump squats

The Cheif

5 rounds
3 min on/1 min off

3 power cleans @135#
6 push ups
9 squats

total rounds: 20 (I think I counted wrong on one. (6, 5, 5, 4, 5) I don't think I would have slipped that much! I am not certain, so I can't count it.

"Angie"

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

19:19

Bulgarian split squats:
5x5 each leg
1) 70# kb
2+3) 65# barbell back
4+5) 65# barbell front

21-15-9
Ring Dips
Pull-ups

2:49! I achieved my goal of under 3 min!

"Cindy"

21 rounds?
What a bitch to count. I need to video everything. Cindy is so hard to count.

#2

As many reps as possible in 2 min of 14# weight vest squats to med ball:96 reps


OA warm-up
Fran: 5:51

mental weakness

2 snatches 115# (PR i think)

Jerk Jump Run

9-95# Push Jerk
21-Jump Squat
run .25 mile (slightly longer)

10:15

165#
Front squats and back squats

I am sick. WTF. Injury and sickness are pet peeves of mine. Actually it is pure hatred.

Jail swole

25 push ups
50 squats
25 burpees

4 rounds 18:01

NSCA poundage chart

1RM Calculator

A better RM calculator

Modified Barbara

5 rounds of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

15:30

I still hate sit-ups.

Angie

Angie-23:37
I hate sit-ups.

My squat sucks!

I am bad at squats, so I don't like doing them even though I know how important they are. I am afraid. I hate disappointment. I need to overcome the weak mind and start training my weakness.

5 x 5 box back squat 185# OMFG weak.
1 x 50 squats 95#
1 x 25 split squats each leg 95#
2 x 10 jump squats 95#

I will find out tomorrow if this day was a bit too much...

21-15-9 @ 11:17
handstand push-ups (head to floor)
ring dips
push-ups

185# Front box squats (5×5)
1. 12″ box
2. 16″ box
3. no box
4. 12″ box
5. 16 ” box

100 back extensions
26-95# Overhead squats

12:36-3 rounds of 50 double unders and 50 back extensions
Jump rope-melting double under practice. (Brad, your green rope died.)

Something over nothing randomness:
5 minutes of racked 16kg kb box step ups
3 minutes of 95# box step ups front rack
34 thick bar pull-ups in 1 minute
62 air squats in 1 minute
13 head to floor handstand push-ups 1 set
15 back squats 135#
5 singles of 245# deadlift @ 1 min intervals
5 ab wheel rollouts
25 single leg squats straight each leg
double under practice