PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Kip Swing x 10 reps
Followed by…
Two sets of:
Broad Jump x 4 reps
Barbell or Dumbbell Romanian Deadlift x 8 reps
Barbell or Dumbbell Kang Squat x 8 reps
Then…
A.
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
12 Pull-Ups
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
3105 24/24
A. 85/87/91/92/94/94/96/96kg
2205kg
Sub and scaled:
20kcal AB
10 pull-ups
23/24 with 60 then 62.5kg
Yesterday’s
Floor press with DB’s
25’s, 30’s, 35’s
Frog things
B.
4 RFT
500 m row
40 DU
10 DB PP each side.
17:16
A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
165,185,185
Rest 30 seconds
Frog Flags x 10 reps @ 2124
Rest 60-90 seconds
B.E4MOM for 8 sets:
30 cal bike
12 pull ups
3 power clean (205,205,215,215,225,225,225,225)
4,020
Substituted running with bike
Had to go down to 20cal 8 kipping pullups to survive
60kg x 3 x 8 = 1440
Subbed 1,000m BikErg and upped each round to 5 minutes
24/24 at 185lbs
Total load= 3075# 24/24 – subbed 20 cal echo bike for run because of snow.
24/24 lifts
5,535 lbs total
Subbed 1,000 meters on the concept bike for the run since it was FREEZING outside (3 degrees Fahrenheit) – Did 225 for the first 4 rounds, then 235 for 3, and 240 for the last round.
All PU unbroken
Warm up: ✅
A: Rx 24/24
225/225/240/240/255/255/275/275
1990lb total
A) done RX – and in the snow! 24/24
135, 155, 155, 165, 165, 175, 185, 195
Yesterdays
A. Bench Press x 10 @ 21X1 – 55, 75, 85#
Frog Flags x 10 @ 2124 – wahoooo….🔥
B. 4 Rounds for time – 19:03
500m Row – 2:07 / 2:14 / 2:17 / 2:19
40 DU – UB / 1 trip / UB / UB
10 SA DB PP Left @ 25# – UB/UB/UB/UB
10 SA DB PP Right@ 35# – UB/UB/UB/UB
***Held both DBs in FR but had to break in between arms
This one got tough quick..after like the first 3 strokes on the rower I wanted to quit…lol
Warmup done ✅
A. Done RX
1875kg 24/24
Started at 70 then 3 sets @75, 2 sets @80 and finished off with 2 sets @85kg. 1RM is 95kg so was probably about right