A.
Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Front Squats + 2 Jerks
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 2 jerks)
*Sets 1-3 = 1 rep @ 65-75% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75-80% of 1-RM Clean & Jerk
When the running clock reaches 15:00…
B.
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-3 = 3 reps @ 65%
*Sets 4-6 = 3 reps @ 70%
*Sets 7-8 = 2 reps @ 75%
D.
Every minute, on the minute, for 21 minutes:
Minute 1 – 6 Bar-Facing Burpee + 6 Deadlifts (315/205 lbs)
Minute 2 – 6 Bar-Facing Burpee + 30 Heavy Rope Double Unders
Minute 3 – 6 Bar-Facing Burpee + 10 Wall Ball Shots (20/14 lbs)
A. 175/180/185/190/200#
B. 205#
C. 205/205/205/225/225/225/235/235#
D. 1. 6+6/ rest 4+4(315#DL)
2. 6+30/ rest 4+30(Regular rope)
3. 6+10/ rest 4+10(20# WB)
A. 125-165
B. 165-175
C. 145-165
D. Completed but fell behind on with a couple rounds left. Finished 30 sec late at 21:30. Used a beaded rope.
A. 82.5kg / 88kg
B. 88kg
C. 78kg/ 83kg/ 85kg
D. Minute 1 – 5 Bar-Facing Burpee + 6 Deadlifts (120kg)
Minute 2 – 5 Bar-Facing Burpee + 30 Heavy Rope Double Unders
Minute 3 – 5 Bar-Facing Burpee + 10 Wall Ball Shots (20/14 lbs)
A. 125, 135, 145, 145, 155
B. 155, 155
C. 130, 140, 150
D. Did team training for GG for conditioning.
D. Did rx, no heavy rope. Used 20lb wbs, had to take a minute off on the 6th round. Other then that rx, that was hard lol
A: 45, 50, 52.5, 55, 57.5kg
B: 57.5, 60kg
C: 55, 60, 65kg
D: done.
Regular DU, 70kg deadlifts
A: 65/70/75/75/80kgs (PB is actually 100kgs)
B: 80
C: 1RM=115kgs Set 1-3: 75kgs Set 4-6: 80kgs Set 7-8: 85kgs
E: Did all the burpees, stick on the weight but did only one DL every rounds, catching up breath i felt my back getting rounded after the first one. Avarage of 15-20 DU. 5 Wall balls
E was vile, but happy to have done it
A. 77,5 for first 3sets/90kg for 2 Sets
B. 95kg
C.3×3 @85/3×3 @90/ 2×2@97,5kg
D. Minute 1: 4burpees+4 DL @120kg
Minute 2: 4burpees+ 30 du normal Rope
Minute 3: 4burpees + 10 wallballs
Perfectly scaled for me today
A: 72,5/77,5/82,5/88kg
B: 88kg
C: 92,5/100/107kg
D: scaled after 3rds to DL @100kg and #5WB, all rds with normal rope.
A. 165 175 185 195 205
B. 205
C. 195 215 235
D.
Min 1 – 4 BFB + 6 DL 275#
Min 2 – 4 BFB + 30 DU regular rope
Min 3 – 4 BFB + 8 WB 30#
This was a good scale. Happy with my effort, heart rate got high really quickly and wanted to cut back after a couple rounds but focused on keep moving and held on.
Great workout thanks!
Worked on form
A. 155 for 3 sets, 165 for 2 sets
B. C&Js 165, 175, 185x 2
C. Front Squat 185, 225, 185 (working on wide squat in 185 weight to fix feet torque) //7:30am//
Run 3 miles
Bike 5 miles
D. Scaled 6 DL to 2 at 315 lbs //2:30pm//
* note: stopped the timer 4 times
Need to work on endurance
Work on the 315 lb DL
Believe in yourself during the 30 Dubs. You can do it. Keep tall form.
Work on burpee standards
15 Ring Muscle Up PR
A- 115 -135
B- 140
C- 145, 155, 165
D- done with 165 anf normal rope
A. 72.5/80/85/90/95Kg
B. Done at 95Kg
C. 102.5/110/117.5Kg
D. Done. Used regular rope, no heavy. 12Kg MB.
A. 205-245
B.245-260
C.235-275
D. Done I almost scaled the deadlift but went for it and hit every set UB good day! Made every round under :45
A) 155,155,155,175,175
B) 185,185
C) skipped
D) scaled to 255 DL and only the DU (no burpees) on that minute. Didn’t exactly stick to plan. The DL and WBs went fine. Some number greater than 0 of DU were done in those minutes. Need to be mentally stronger.
A) 65/70/75/80/80 kg
B) 80 kg
C) 3x 80 kg
3x 87 kg
2x 93 kg
D) 1 Round done 93 kg Deadlift
2 Round done
3 Round done
4 Round done
5 Round done
6 round – 2 Wall Ball
7 round – 1 Wall Ball
great respiratory cardiopulmonary training, I had to keep the psychological strong
A.) 185lb/ 195lb/ 205lb /205lb/ 215lb (all power clean and jerks)
B.) 225lb (power clean and split jerks)
C.) Sets 1-3 = 215lb x 3
Sets 4-6 = 235lb x 3
Set 5-6 = 255lb x 2
D.) Couldn’t keep up w/the burpess. Dropped the burpess in D.L and Wall Ball rounds…
Minute 1= 315lb Deadlift x 6reps
Minute 2= 6 burpees + 30 Heavy Dubs (Zeus Rope)
Minute 3= 10 Wall Ball Shots @ 30lbs.
Legs Toasted. Tonight’s night hike should be exciting.. :l
A. 160 lbs/170 lbs/175 lbs/185 lbs/195 lbs/195 lbs
B 195 lbs
C. 1-3: 240 lbs x3
4-6: 260 lbs x 3
285 lbs x 2
D. Done
A: 85kg, 95kg
B: 100kg
C: skipped
D: did 5rounds 5DL 130kg, 10 strict hspu, 15 wallballs 1:1 rest btw rounds
A) 205/205/215/225/235
B) 245/245