PERFORMANCE 

Warm-Up.

Every Minute on the Minute for 6 Minutes (3 sets) of:
Station 1 – Wall Sit
Station 2 – Hollow Hold or Prone Plank Hold

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations (with and without ankle grab) x 3 reps per side
Heels-elevated Flex and Extend x 6 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1 Tempo

Then…

A.

Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 90% of 1-RM

Focus on SPEED on the ascent. We want these to feel powerful!

B.

For time:
42 Wall Ball Shots (20/14 lbs)
21 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar

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Kody K
Kody K
June 3, 2022 4:41 pm

A: 275# all sets
B: 6:38

Andrea Arzillo
Andrea Arzillo
June 3, 2022 11:28 am

A. Ok
B. Rx 5:20

Last edited 2 years ago by Andrea Arzillo
Lee
Lee
June 3, 2022 9:37 am

A. Front Squat @230

B. RX’d 7:32

Logan Harris
Logan Harris
June 3, 2022 5:16 am

A. 135,185,225,255,255,266,265,265,275,275,275,275
B. 5:46 Rx

Janelle
Janelle
June 2, 2022 11:02 pm

Tuesday’s

A. 75, 85, 90, 95, 95, 95, 100, 105

B. 9:45

Tanner
Tanner
June 2, 2022 4:46 pm

A) 285

B) 6:56

Matthew Jones
Matthew Jones
June 2, 2022 4:17 pm

185×2 225×10
Rx. 5:27

Aaron Danielson
Aaron Danielson
June 2, 2022 3:57 pm

A. 185-195-200-200-205×8

recently haven’t been able to make percentages so started low. lifetime pr is 232.5 and I’ve had trouble hitting percentages off of 225 this cycle so that weight felt good to me!

B. Rx 7:25

Cj m
Cj m
June 2, 2022 3:25 pm

A. Hadn’t lifted in a couple weeks. Did sets of 10 at 70% to loosen up

B. 8;47

Mike Slagle
Mike Slagle
June 2, 2022 3:01 pm

A. 8 sets done at 255. That’s not 90%, but it felt plenty heavy today. I didn’t pull anything, but I wasn’t feeling right so I stopped there.

B. Rx: 8:12

C. 100 burpees not for time.

Anika Tipton
Anika Tipton
June 2, 2022 1:55 pm

A. Sets 1-4 @ 180#, then sets 5-12 @ 175#.
B. 8:57

Candy Olkey
Candy Olkey
June 2, 2022 11:45 am

A. Front Squat x 1 @ 90% (based off 158#) 105, 115, 125, 135, 140, 142, 142, 142, 142, 142, 142, 142 ***Started light to get a feel for the ascent speed and replicate as the weight went up. Super surprised these felt really good at 90%. B. For Time – Scaled 6:04 42 WB – 14# / 8.5′ – 27/15 21 GHD Sit Ups – UB 30 WB – 20/10 15 GHD Sit Ups – UB 18 WB – UB 9 GHD Sit Ups – UB ***trying to keep the scab on my thumb from a blister and I’m… Read more »

Ryan Cruz
Ryan Cruz
June 2, 2022 10:41 am

A. 305#s
B. 9:49 RX (TTB need some work)

Luke Tipton
Luke Tipton
June 2, 2022 9:57 am

A. Front Squat x 1 EMOM for 12′
@ 275

B. 7:17

Jeremy Hammock
Jeremy Hammock
June 2, 2022 8:02 am

Emom 1 min 10 sets failed on 11
4-265
6-265
Fail

20lb ball 10”
Wall shots unbroken
12/9
10/5
9
5:47

Getty
Getty
June 2, 2022 5:16 am

A. (hadn’t gone above 80% in a while on this lift, so worked up to 90% to focus on form and explosiveness)
335/340/345/350/355/360/365 (7-10), 370 (11 & 12)

B. 7:05 Rx (UB Wall Balls, 7/7/7…8/3/1/1/1/1…5/1/1/1/1)

DIEGO TUZI
DIEGO TUZI
June 1, 2022 10:33 pm

A) 90 kg
B) 9:31 t2b weak point today 🙁

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