A.
Three sets of:
Depth Drops
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x 8 reps
(slightly higher box than previous week)
Rest as needed
Followed by. . .
Every 2:30, for 10 minutes (4 sets)
5 Burpee High Box Jumps
12/10 Calorie Assault Bike Sprint
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
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x 3 reps @ 55-65%
C.
Complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Burpee Box Get-Overs (48″/40″) or Burpee Box Jump-Overs (30″/24″)
D.
Three sets of:
Banded Russian Twists
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x 30 seconds each side
Rest 30 seconds
Hanging Knee Raise x 20 reps
Rest 60 seconds
C. 500m row / 20 pu / 10 burpees over erg
6 rounds 29:48
A. ✅
B. 60kg
C. AMRAP 25 min: 400m assault runner, 20 strict pull ups, 10 burpee get overs (48”) 5 rounds + 91m
D. ✅
A1. 24″
A2. ✓✓✓✓
B. 55×2/60×2/60%x2 – Dead stop Reps. Took me until halfway through these to get my damn heart rate down from those AB sprints :’-D
C. Really liked this, and wish i could take my ability to not stop while running on the AR to my outdoor runs. 99% chance i stopped on at least 1+ of these runs if on a path.
300m AR/20PUs/10BBGO’s @48in
25min – 4 Full rounds + 144 meters. Hit a mini PR on UB PUs @11.
Bring on FRIDAY!
A. 1. 24” box
2. Had to switch this up to 5 high burpee box jumps (24”), 12 unbroken thrusters
B. Done 2x each at 50,55,60#
C. 5 rounds + 380m
D. Done
Nice work Eileen!
Hello everyone!! So happy to be back at this program, it’s been a while…. Due to the pandemic I’m building my own gym at home ??
A. Done
B. 114×4/ 135×2
C. 5 Rds + 150m (used airbike instead of running because it was raining)
D. Done
Welcome back Eduardo!! Great to hear you’re building a hone gym!
Was able to get A&B done before getting busy at work
A:✔️ 39s,37s,33s,33s
B: 95×3, 100×3, 105×3, 110×3, 115×3
Good job squeezing this in!
A) ✅
B) 85/85/90/90
C) 5rds Rx with 40” burpee box get overs.
Did this at a cruising pace body’s a bit tired today.
D)✅
Rest up tonight and tomorrow ready to hit Friday!
????
A. Done
B. 135#
C. 5+24 Rx 48” BBO
D. Done
RIP to my soul….
It wasn’t that bad was it?!?
A. Done
B. 57,5/60/62,5/65/67,5/70kg Touch and go
C. RX Burpee Box Get-Overs 48″ 5 rounds
D. Done
Good job today!
A. Done
B. 70Kg across all
C. 6 + 3C2B
D. Done
Crushed it! Nice work
Great work getting back to those CTB in the 7th!
Really liked this one. Everything felt really smooth today.
A.done
B.done 45kg
C.done burpee box jump 30”
6rd completed
D.done
Awesome job getting 6 rounds!
Hello!
A) Done
B) 55lb (65%) across
C) 5 rounds even
Regular PU and Burpee Box Get Overs (40”). Box get overs are so fun! It reminds me of my childhood ??.
D) Done
Have a great day! ?
Training should always feel like playtime 🙂
Nice work Sabrina!
A: done
B: 95
C: 4 R (PU & 24’’ BBJO)
D: done
? ?
Three sets of: Depth Drops x 8 reps 30″ box Rest as needed Followed by. . . Every 2:30, for 10 minutes (4 sets) 5 Burpee High Box Jumps 30″ 10 Calorie Assault Bike Sprint 70 rpm B. Every 2 minutes, for 12 minutes (6 sets): Snatch x 3 reps @ 55-65% 35 37,5 37,5 40 42,5 42,5 C. Complete as many rounds and reps as possible in 25 minutes of: 400 Meter Run 20 Chest-to-Bar Pull-Ups 10 Burpee Box Jump-Overs 24″ 3 rounds + 20 Ctb rounds times: 6′ 7′ 7′ D. Three sets of: Hanging Knee Raise x 20 reps… Read more »
A) done
B) 65kg, form felt good today, didn’t even want to push it more
C) 500m row, 10 strict pu and 10 butterfly pu, 10 get overs (this was actually a really fun movement, brought back the childhood memories haha)
Just wanted to move with a nice and steady pace, did really feel like changing the world today
5 rounds and some change rowing
D) done
Fun 3 days, but tomorrow i’ll have a couple of free hours between office and classes, so probably will do some light wod as well
Don’t go crazy tomorrow and make sure you feel good going into Friday!
Solid three days!
A) Fun, used 26″ for depth drops, 30″ for Burpee/BJ’s
B) 70# which felt good
C) Agreed with Bradley, there was some BITE! Ha … Didn’t have time for full 25mins, did 20mins and got 3+430m (rowed for last portion so I didn’t get lost in the dark at 5:45am lol)
D) Done, those twists were deceivingly harder than I thought
^ Pedro’s wifey
Early but productive start to the day! Nice work!
The AMRAP HAD SOME BITE TO IT!
How did it go?
Hitting this tomorrow. 400m run on AR the same, or cut to 300m?
300m Have fun!
A. Done
B. 145/155/165×2/175×2
C. 6+75 meters
500 meter ski in place of run. raining and didn’t feel like dodging puddles/getting grips wet
c2b unbroken
Burpees box get overs decent pace
D. Done
Damn! Look at this guy getting into the 7th ? ?
A) Done with 34″ box and Echo Bike
B) All sets at 135 (66%)
C) RX 5+400m run. Butterfly chest to bar are something I’ve been working on so im happy with this score. The most I’ve ever done in a workout by far.
D) Done
Great to see your gymnastics work paying off! ?♂️?