A.
In 25 minutes, build to a 1-RM Clean
B.
“Power Hungry”
For max calories:
3 Minutes of Assault Bike or Row
*Males should be shooting to get as close to 100 Calories as possible
**Females should be shooting to get as close to 70 Calories as possible
PENALTY:
When the running clock reaches 5:00, if you failed to complete 100/70 calories in 3 minutes, perform two burpees to 6″ touch for every calorie below 100/70. E.g., if a female athlete acheived 50 calories they will perform 40 burpees to 6″ touch when the running clock reaches 5:00…and yes, the burpees are for time.
C.
Three sets of:
Hanging Straight Leg Raises x AMRAP
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
Med Ball Slams x Max Reps in 20 seconds
Rest as needed
D.
Three sets of:
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Supine GHD Hold x 45 seconds
Rest as needed
A. 255# PR!!!
B. Row 81 cal 48” 19 Burpees
C. HSLR 25/25/25
Med ball 8/7/7
D. Done DB’s 10/15/20#
GHD Hold 30”
A. Done. 205. heaviest lift since shoulder surgery in Feb. Its nice getting back under some weight, but still needs a lot of work!
B. 41 cal AB, gross! 58 burpee: 4:13
C. 18/done/11; 15/done/11; 16/done/12
D. done 10# db flys
A)215
B) 77 cal – 2:48 for 46 burpees
A. 255. Will chalk it up to empty stomach.
B. 76 cals. 48 burpees done in 3:29 at the 8 min mark.
C. Done
D. Done
A. 255#
B. 60 Burpees in 4:48 mins
C. Done
D- Done
Did it yesterday on JULY 31, 2018
A. Up to 90KG
B. Done 84 cal with rowing
C. Done
D. Skipped
A. Done 90kg
B. Done 68 cal – 64 Burpees (3:20)
C. Done (12/60/10-12/60-9-10/60/11) 12kg Ball
D. Done (10/45-10/45-10/45) 10kg Dumbbell
A. 245 for today’s max. Felt good, form was off today though (failed 185)
B. 60cal – 80 burpees (3:42)
C. Done
D. Done
A) PR @ 305
B) 8:15 // 76cal + 48 burpees
Congrats on the Pr!
A. Up to 195. Continuing to go for 205, not there yet. But today’s cleans felt slow and heavy
B. 50 cal. 3 cal increase from December
C. Skipped due to shoulder
D. Done.
Fun day today!
A) 104kg/108(fail)/108(fail)/108(fail)- My last PR is 106kg
B) 52 cal in 3:00/ 96 burpees in 8:16. Bike is my weakness
C) Done
D) Done
A: Up to 315#, 325f
B: 90, death
Great push!
Damn. Nice
Thanks!
A. 160 (tied PR)
B. 53 (3 cal improvement from Dec). Better yet, I wasn’t as ruined as last time. 🙂
C. Done
D. Done
Getting better:)
A. Worked up to 165lbs. Current PR tie. I caught 170lbs twice but couldn’t stand it up.
B. Done. Estimated that I biked 45cals (screen isn’t working) so I did 50 burpees in 3:06.
C. Done
A) 365!! Woot woot 15lb PR
B) 34 burpees (1:19)
C) Done
D) Done
Nice day dude!
Thanks!
Awesome!!!! Great work
A. 120Kg (85%). Still easing back into a routine. Felt ok today, a bit slow though. I didn’t push it heavier because I wanted to end on a good note.
B. Subd 100 reps of 12Kg WB in 3 min for row. No rower or bike.
85 WB; 30 burpees in 1:39
C. Done with 12Kg medicine ball.
15/7
17/10
17/11
D. Done. Subd V-Ups for GHD hold. No GHD.
A. 205
(7# under PR, but with more confidence and went to 195 without belt. Hip not feeling good enough to keep going)
B. 60 cal on AB
(7 cal PR, sprints definitely paying off!! 70 is within reach….)
then 20 burpees in 1:12
(my legs actually fell out from under me for the first 3)
C. 20 reps/done/10# medball
D. 10#/dons
60 is solid!
A. 205….. PR!!!!
B. 63 cal rower, 14 burpees to 6” target
C. Did 3 rounds:
Barbell row 105
Bicep curl 35
Supine GHD hold 45 secs
Great job on the Pr!
A. 245 not a pr but way better form the it has been
B,C,D didn’t happen thanks to a late workout start due to getting classrooms ready for the start of the school year.
Sots: 3×3 up to 89
5 sec Pause FS up to 287
HHpPc: 3×3 up to 185
A) PC up to 253
(going to stay in the power till I improve my foot work so that I don’t destroy my knees)
B) 65 cals on the soulsuckingcycle ?
(Think this might be a PR) 30 cals in minute one, was lactic about :40 seconds in.
70 burpees: 4:59 flat
C/D) doing now…
Thanks for the training Invictus and especially big Coach Tino. ??