Optimum Fitness
Skill/Warm-Up:
GHD Sit-Ups, Back Extensions, GHD Raises
Orange Group:
A1. Deadlift 5-5-5-5-5 rest 20 sec
A2. 10 Back Extensions rest 3 min
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5 Rounds of:
1st Gate Run
10 Push-Ups
20 Squats
Black Group:
7 Sets of:
3 Heavy Front Squats
6 Ring Push-Ups
9 KB Swings (52#/35#)
Rest 5 min between sets
Basketball
A1. Back Squat 5-5-5-3-3 rest 20 sec
A2. 10 GHD Raises x5 rest 4 min
B. Clean and Jerk 3-3-3-2-2 rest 3 min between sets
*Drop after each one
C. AMRAP Kipping Pull-Ups x3
Rest 3 min between sets
*Scale to amrap band assisted pull-ups
36 comments:
Bryan Rose
Black Group
Had Game
Adam Alzaidi
Orange group
felt ok till timed, back hurtin didnt finish
ash soliman
was called out
orange group
eli tasker
orange group workout
i feel great
Jose Lopez
orange group workout. I feel like a pile of shit. It feels good. 13:06
Edward-Roger Zarkoff
Orange Group
13:09
I feel Great
Kale Puklus
Orange group
13:11
I felt great
Katie Pouliot
Orange group
2nd part incomplete
Feel good
Blake Parrish
Black Group
felt tired
Benjamin Cox
Black Group: 7min 37 secs
It feels good bro...
Sarah Hornsey
A1. Deadlift - 65 - 65 - 65 - 70 - 70
A2. complete
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11.21
Felt fine but i probably shouldn't have eaten just before ...
Eric LaBouve
Black Groupe
Squats:85,85,85,95,95,105,105
Rings:6,6,6,6,6,6,6
KB:9,9,9,9,9,9,9
I probably could had done more weight on the squats but i felt strong during the workout
clean and jerk: 65-65-65-65-65
back squat: 95-95-105-105-115-115
Morgan Ellis
black group
squats:85 85 85 95 105 115 115
rings:6 6 6 6 6 6 6- elevated them felt easier
kb: 9 9 9 9 9 9 9
Felt good was a little sore from lifting yesterday and front squats kinda make my wrist sore.
Alex Pelkey
Black Group
Front Squats: 105 105 105 110 110 115 120
Rings: 6 6 6 6 6 6 6
KB: 9 9 9 9 9 9 9
Felt great, shoulder's were a little sore
Back Squat: 105-115-135-135-145-145
Clean and Jerk: 45-65-65-85
Clean and jerk 45-45-45-45-45
Back squat 85-85-85-85-95
Clarissa Clemm
45 45 65 65 50
95 95 105 105 95
sqaut 95-105-115-135-145
clean 65-70-75-80-95
Squat: 45-75-80-104-104
Clean: 65-65-75-80-80
back squat: 115-135-135-155-155
clean and jerk: 95-95-95-105-105
Squats: 45-65-115-115-115
Cleans: 65-75-65-65-75
Back Squat: 85-95-105-115-125
Clean and Jerk: 45-55-75-85
sqaut 95-105-115-135-135
clean 65-70-75-80-80
Orange group
4 sets completed, needed one more 7. min
clean and jerk: 65-65-65-75-75
back squat: 95-95-105-105-115-115
Back squat: 135 145 155 155 155
Clean and jerk: 115 x5
115-135-1351155-155
95-95-95-105-105
brytni cook
clean and jerk: 45-65-65-65-65
deadlift:85-95-95-105-105
squats: 85-95-105-115-125
cleans: 65-65-70-75-75
115-115-115-135-135
95-95-95-105-105
Clean jerk 105 x3 110 x2
Squat 135 x5
Evan w
Black Group
Squats:95,95,105,105,110,110,105
Rings:6,6,6,6,6,6,6
KB:9,9,9,9,9,9,9
A. 135-145-155-165-185
B. 115-115-115-115-125
C. 20-15-12
Sam Compton Leslie
Orange Group
A1: 65-65-65-65-70
A2: doneders
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11:25
I wasn't very sore afterwards the following days. Yay.
Duke McNeil
BlackGroup
poison oak on foot
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