Optimum Fitness
Skill:
Hang Squat Clean
Black Group:
A1. Bench Press 5-5-5-3-3 rest 10 sec
A2. 8-10 Strict Pull-Ups x5 rest 3 min
B. Hang Squat Clean 3-3-3-3 rest 2 min
+
3 Sets Each For Time of:
10 GHD Sit-Ups
15 KB Swings
20 ABMAT Sit-Ups
Rest 1 min between Sets
Orange Group:
A. Hang Power Clean 3-3-3-3 Rest 2 min
B1. Press 5-5-3-3-3 rest 20 sec
B2. 12 KB Swings x5 rest 3 min
+
Row 2000m For Time
Basketball
A. Deadlift 2-2-2-2-2 rest 20 sec
A2. 15 GHD Raises Rest 4 min
+
4 Rounds Each For Time of:
5 Heavy Thrusters
10 Calorie Row
15 Box Jumps
1st Gate Sprint
Rest 4 min
36 comments:
Cillian Variot
5-5-5-3-3 i did 35s to begin with then i had to lower it when it came to the last one to 30
8-7-7-8-8 i tried my hardest to complete the pull ups, but they beat me
this work out was great.
ash soliman
orange group
time for 2000 row: 8:34.7
felt great
Eloisa Martinez
2000 meter row -12:00
kb swings + shoulder press
im very tired buuuut I liked the workout, Im gonna be super strong
-_____-
Isabel Chadwick
Orange Group
KB Swings + Shoulder Press
Cleans
Time for row: 9:20
Did the row first, really tired me out.
bryan rose
black group i feel fine
preston anderson
black group
45s for bench was hard i feel fine though a little tight.
Sarah Hornsey
Orange group
KB Swings, Shoulder press and cleans - complete
Row - 9.50
Feel pretty good, tired though
Sam Cokes
blk Group
A1- 125, 125, 125, 140, 140
A2- complete
B. 85, 85, 85, 85
C. Complete
FELT GREAT !!!!!!!!! YEAHHHH
Eli Tasker
orange group workout
time for 2000 10:08
i was not trying
i felt tired
Evan Kitzmiller
blk group
95 95 95 95 95
felt noodly.
Jose Lopez
Orange group
I did everything
8:38 2000 meter row
blake parrish
black group
135 b press
felt good
Antonio Bravo, kale puklus
10/11/11
black group
it felt amazing and i felt the burn
did everything on the bored
Adam Alzaidi
went to counselor got back did workout fro black and orange felt gr8
Story Caplain
Black group
benchpress 225 5r,225 5r,225 5r,
235 5r,235 5r
4 sets 15 reps kettle ball swings
4 sets 20 reps situps
Sam Compton Leslie
Orange group
KB Swings x5 with 35pounds
shoulder press complete
got 9:22 on 2000m
I'm tired man, I want food
Katie Pouliot
Orange group
KB swings+shoulder press
2000m row: 10:45
Whew!
Benjamin Cox
Black Group
Finished all
benching 5-5-5-3-3
head lifts 10-10-7
GHD - 10-10-10
15 swings - 10-10-10
Crunches 50-50-20-20-20
Dubstepin
Evan w
black group
finished all
bench 35(3)4045
pull ups 8(4) 4(1)
ghd,kb,abmat 10/15/20 1:40 each rep
Morgan Ellis
black group
A1 Did shoulder press. 65 75 85 95 100
A2 8 8 8 8 8
B 75 85 95 105
+
about 1:40 for each
Eric LaBouve
Black Group
A: 35-8
35-8
35-8
40-8
45-4
B: 65
85
105
105
C: 1:25
1:35
1:40
Felt tired after
Robert berry
orange group
2000 meter row
feel good
Arsanee Narksang
Orange group
Kb Swing - 65 pounds sets completed
Should press Completed
Finished all but Row
A - 205 225 245 245 265
95 105 115 115 120
Clarissa Clemm
95-100-105-100-100
Alex Pelkey
Black Group
Shoulder Press; 65, 75, 85, 95, 100
Strict Pull ups; 8,8,8,8,8
Hang Squat cleans; 105, 110, 135, 135
+
4:50
Steven Lenoski
Black Group
Bench: 135, 145, 150, 155,160,165
Strict: 5, 5, 5, 5, 5
Hang Squat Cleans : 115, 135, 145, 155
+
5:30
Edward Zarkoff
Orange Group
A. Hang Power Clean 3-3-3-3 (65)
B1. Press 5-5-3-3-3 (45)
B2. 12 KB Swings x5 (35)
+
Row 2000m (11:30 min)
95-105-115-115-120
A. 255-255-235-235-225
95-115-125-135-145-155
ghd's and 1 min. 30 planks. did not do DL
A - 205 225 245 245 265
125 135 145 155 164
225-225-225-225-225
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