Black Group:
A1. Deadlift 5-5-3-3-3 rest 20 sec
A2. 10 GH Raises rest 3 min
+
5 Sets Each For Time Of:
15 Wall Ball
30 Sit-Ups
Rest 2 min between sets
Orange Group:
5 Sets Of:
AMRAP Bench Press-BWT* rest 20 sec
20 Jumping Pull-Ups
Rest exactly 5 mins between sets
*BWT= Body Weight (If you weigh 180#, then you bench 180# )
*If you can't do at least 5 reps at body weight, then scale to 80% of bwt
*If you can't do at least 5 reps at 80% then scale to 70% etc...
*You must have the same weight on the bar every round!!!
+
1000m Row for time
Basketball
A. Back Squat 5-4-3-5-4-3 rest 3 min between
B. Power Clean 3-2-1-3-2-1 rest 3 min between
+
For Time:
50 double unders
20 burpees
50 wall balls (10#)
20 burpees
50 double unders
*Back Squat and Power Clean second set of reps should be heavier than first
(ex.135-145-155-145-155-165)
*Butt to ball on wall ball, throw up to 10' target
31 comments:
Katie Pouliot
Orange
Pre-Half Dome workout: light bench press (about 30 lbs, 5 sets, 20 seconds each)
1000 meter row, 6:00
Woo! I'm so ready!
sarah hornsey
orange group
a1. 5 - 5 - 7- 8 - 4 (45lbs)
b. row 5.48
felt really good
McKenna Everett
Orange Group
a. 45lbs. 6-8-8-11-10
b. row 4:35
feel just fine
Eli Tasker
amrap bench press 15-12-14-13-9 (75Lbs)
help people with benching
Isabel Chadwick
AMRAP bench 15-15-15-10-10 (55lbs)
Jumping Pull up 20-20-20-20-20
1000m row: 4:30
Jose Lopez the coolest mexican this side of the Mexican Mafia.
Amrap 7-7-7-4-2--1
1000 meter row 4:41
Edward-Roger Zarkoff
Orange Group
AMRAP 12-11-12-10-13 (65)
Jumping 20-20-20-20-20
1000 meter 5:23
Arsanee Narksang
Orange group
Awrap 5-7-7-7-5
Jumping 20-20-20-20-20
Sam Compton Leslie
Orange Group
5 sets of
AMRAP 9-10-9-6-7
jumping complete
got 4:36 on 1000m rows
evanwilcox
135/135/205/205/205
10 ghd every time
wall ball thing 7:00 ish
Cillian Variot Black
Dead lifts 45-45-45-45-45
GHD Raises 10-10-6-8-7
Wall Ball: 1:38, 1:25, 1:08, 1:05, 1:07
Eric LaBouve
Black Group
Dead Lift: 35,455,55,65,70
GHD Lifts: 10,10,10,10,10
Wall Ball:1:15, 0:56, 1:06, 1:02, 1:03
Felt gooooooooood
Martin Benitez+ Morgan Ellis
Black Group P.2
A1: 135 145 155 165 175
A2:GHD 5(10)
+
1:16 :56 1:04 1:01 1:02
Kale Puklus & Tony Bravo
Orange group P.4
felt great
Blake Parrish
A1: 135 145 155 165 175
A2:GHD 5(10)
all under 2 mins except for one set
Sam Cokes
Black Group
A.1 - 155lb; 155lb; 175lb, 195lb; 225lb
A.2 - Complete
B. 1:15; 1:09; 1:03; 1:27; 1:09
my back fells like it belongs with a 70 year old
Black Group
Cody Grecu
A1- 155,155,175,195,225
10,10,10,10,10
A2- 15,15,15,15,15
No sit ups, couldn't do them.
A. 85-95-105-115-120-125
B. 85-85-90-90-90-90
9:18
A-75-80-85-90-95-100
B-85-85-90-90-90-90
9:08
A. 135-155-185-155-185-195
B. 115-135-155-145-155-155
10:02
a. 95-100-110-120-130
b. 85-90-95-103-105-110
6 somthing
A. 85-90-105-115-120-125
B. 85-85-90-90-90-90
9:00
A. 75-80-85-90-95-100
B. 85-85-90-90-90-90
10something
A. 85-90-110-90-100-125
B. 65-75-75-85-85
8:48
Deadlift: 135 145 185 185 205
10 GHD raises
+
6:44
8:21
A. 135-155-185-155-185-195
B. 115-135-155-145-155-155
7:15
A. 135-145-155-145-145-155
B. 115-125-135-125-125-125
C. 5:54
A. 135 145 155 145 155 165
B. 115 125 135 125 135 125
C. 7:09
A. 85-100-90-110-110-125
B. 65-75-75-85-85
8:07
A. 135-155-185-155-185-195
B. 115-135-155-145-155-155
8:34
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