Optimum Fitness
Skill/Warm-Up:
Thruster
Overhead Squats
Orange Group:
A. Thrusters 8-6-6-4-4 rest 3 min
+
On the min every min for 15 min
5 Push-Ups
10 Sit-Ups
15 Squats
Black Group:
A. Bench Press 8-6-6-4-4 rest 3 min
B. AMRAP Bench Press at 70% of last set x1
+
On the min every min for 15 min
5 Push-Ups
10 Sit-Ups
15 Squats
Basketball
A. Bench Press 6-6-4-4-4 rest 4 min
B. AMRAP Bench Press at 70% of last set x1
C. 3 TnG Power Clean/3 Front Squat x4 rest 4min
*TnG= Touch and Go
*Perform 3 power cleans, then immediately perform 3 front squat with same weight and without putting weight down
Then...
On the min every min for 15 min
5 Push-Ups
10 Sit-Ups
15 Squats
38 comments:
Bryan Rose
Hurt shoulder
Adam Alzaidi
tired but aight
i did orange workout+bench
eli tasker
orange group, three burpies
minus fifteen squats
i feel like im dieing
Jose Lopez
Did the entire workout and i am too jumpy to type
per 4
blake parrish
black group
tired
Katie Pouliot
Instead of thrusters: 100 sit-ups, 40 push-ups
Then: 15 rds. of 5 push-ups and 10 sit-ups, then 8 burpies
Edward-Roger Zarkoff
Orange Group
I feel very tired
duke mcneil
A. 115/125/135/145/160
B. AMRAP 115 12times
the 15 min workout was funn lets do it agen
evanw
A.115/125/135/135/140
B.amrap 95-15 times
15 minute workout killed me and dukes a fooooool!
Robert berry
orange work out
15 minute workout
fell good leg is sore tho
Orange Group
did about 13 to 14 sets
at the last set I was so tired I couldn't even do one pull up
forgot to do burpies after class so came home and did 6.
A: 70 lbs
amrap: 55- 16 times
B: 65-65-70-70 (power cleans)
a. 55-65-75-85-95-105
b. 70-19 times
c. 65-70-75-85
A:55-65-75-85-90
amrap:80 10 reps
B. 65-75-75-80
Sarah Hornsey
Orange group
Thrusters (25 - 30 - 30 - 35 - 35)
+
Completed the workout
Felt a bit sick but not too bad
A-45-45-50-55-65
AMRAP-45 (just the bar) 10
B-65 on all sets
the last one was cali vance
A-45-45-50-55-65
AMRAP-45 (just the bar) 10
B-65 on all sets
A-45-45-45-45-45
Amrap (bar): 8
B-had trouble with 65 on all sets
Clarissa Clemm
A.50-55-60-65-65
B.AMRAP-55-15 times
C.65-70-70-75
A.45-45-50-55-65
B. Amrap: 45 10
C. 65 all sets
Eric LaBouve
Black Group
A.115,125,130,135,135
B.amrap 95 15times
15 minute workout complete
It was hard for me to walk and stay awake in my next class because i was so tired
A. 135-145-145-155-155
B. 14 of 115
C. 105
A.50-55-60-65-65
B.AMRAP-55-13 times
C.65-70-75-75
A-135 135 145 145 155
B-7 of 135
C-95 105 105 105
A. 115 115 135 135 135
B. 6 of 115
C. 95- 95 115 115
A - 115 - 115 - 135 - 135 - 135
B - 10 of 95
C - 115 x 4
A: 70 lbs
amrap: 55- 13 times
B: 65-65-70-70 (power cleans)
A. 115 115 135 135 135
b. 6 of 15
c.95-95 115 115
115 115 115 125 125
amrap: 85 11 times
continued
c. 95-115-115-135
55-65-75-85-95
17- 70lb
55-65-75-85
55 65 65 70 70
amrap 65-- 5
65 75 75 80
A-135 135 145 145 155
B-7 of 135
C-95 105 105 105
A- 125-125-135-135-145
B- 15 of 95
C. 105-105-105-105
85-85-95-95-95
amrap 85 7x
95-95-115-115
Alex Pelkey
Black Group
155 160 165 185 205
AMRAP 155 10x
+
15 minute group
Sam Compton Leslie
Orange Group
Thrusters: 45 50 50 55 50
and completed everything else, but didn't get to do the burpees because I was barely able to do much movement at all afterwards. Still quite sore in back and legs.
Story Caplain
Black group
205,215,225,235,240
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