Optimum Fitness
Warm-Up:
Mobility Work
Black Group:
5 Sets Each For Time:
3 Tough Hang Power Cleans
400m Run
Rest 5 min between sets
Orange Group:
A. Back Squat 6-6-4-4 rest 3 min
+
3 Sets Each For Time
10 KBS
400m Run
Rest 3 min between sets
Basketball
A. Back Squat 1-1-1-1-1-1-1 rest as needed between
+
As Many Rounds As Possible in 15 Mins of:
7 PVC OHS
14 ABMAT Sit-Ups
21 Double Unders
*Remember to do shoulder dislocations to find OHS grip
58 comments:
Bryan Rose
Black Group
streched and built muscle
felt loose
john m.
95 95 105 105
2:10 2;00 2:15
tired
Eloisa Martinez
65-65-65-65
2:30 2:35 2:30
tired and I hate running
robert berry
oorange group
squats
metcon 1:43 1:47 1:47
Eli Tasker
orange group,
plus 45 bar "10-20-25-30"
runs" 1:57. 1:58. 1:45"
i feel awesome
Adam Alzadi
Orange
2:20, 2:27, 2:30
again heartburn
Story Caplain
kettlebells 10,10, 10
kballs + 400m run 2:00, 2:07, 1:59
Preston Anderson
Black Group
110
and 1 set of 125
1:35 1:38 1:40 1:37 1:42
tired and weak
Evan Kitzmiller
Orange Group
95 95 105 105
2:05 2:16 2:04
tired
Edward Zarkoff
Orange Group
75 75 75 95
Kball-400m run 1:57 2:36 3:03
very tired
Isabel Chadwick
Orange Group
65-65-65-65
KBS + 400m row
2:01, 1:41, 1:52
steven Lenoski
black
times:
124
130
134
140
138
Katie Pouliot
Orange
45-45-45-45-45
KBS+400m run
feel ok
sarah hornsey
orange group
back squat - 45 45 55 55
KBS + run
2.00 1.50 1.55
im tiredddd but i feel fine
Tyler Shellooe
Black
105
1:50
2:10
2:00
125
2:10
1:55
Martin Benitez
Black Group
95:
1;37, 1:32, 1:37, 1:48, 1:42
MORGAN ELLIS
black
115: 1:40,1:43,1:40,1:40, 1:35
hurts
evan wilcox
black group
weight 115
times 154/134/137/135/127
Eric LaBouve
Black Group
1:45 1:48 1:48 1:50 1:35
with 25s
Felt tired after runs
Kale Puklus
Black Group
weight:115
1:50, 2:02, 2:00, 2:09, 1:59
Antonio Bravo
10/19/11
Black group
1)1 58
2)1 46
3)1 44
4)1 48
5)1 32
it was hard but easy at the same time
blake parrish
1:26
1:24
1:30
1:30
1:15
weight 110
Cillian Variot
1:52
1:40
1:50
1:40
1:45
weight 75
Good work out
Sam Compton Leslie
Orange Group:
Back Squats-95-95-85-85
3 sets of Kb and 400m run got
1:21, 1:24, 1:10
Benjamin Cox
Black Group
10/16/11 - Benching 5-5-3-3-3
Today - time 1:32, 1:40
Balls hurt, not boss
A 135 155 185 205 225 225 225
14 rounds + 7 overhead squats
95-105-115-125-135-145-155
12 rounds 7 OHS and 14 situps
136 155 185 205 225 225 225
13 rounds + 7 squats
Duke Mcneil
Black Group
(1:34/135)(1:24/160)(1:47/165)
(1:18/165)(1:43/165)
That was a good work out
95-105-115-125-135-145-155
12 rounds 7 OHS and 4 situps
145-155-165-175-185-195-205
11 rounds + 4 sit-ups
135 135 155 175 185 195 205
13 rounds
95-105-115-125-135-145-155
13 rounds and 7 squats
135-135-145-155-165-175-185
14 rounds 7 OHS and done with push ups
-John Lee
95-105-115-125-135-145-155
11 rounds and 11 sit-ups
95-105-115-125-135-145-155
12 rounds and 3 OHS
A. 135-135-145-155-185-195-185
21 rounds
A 95 95 95 95 95 95 95
10 rounds
Jose Lopez
Orange Group Per 4
95
1:56, 2:01, 1:49
145-155-165-175-185-185-195
cant do
15 rounds
9 rounds 7 OHS 3 abmat sit-ups
95-100-110-115-120-125-125
11 rounds
Alex Pelkey
Black Group
135, 155, 155, 165, 185
1:51, 1:47, 1:53, 1:55, 1:57
Clay
275 lbs
13
A:205
12 rounds 4 OHS
135-135-145-155-165-175-175
12 Rounds and 7 OHS and 14 Situps
95-105-115-125-135-145-155
12 rounds and 6 squats
135 155 185 185 205 205 215
13 rounds even
135-135-145-155-165-165-165
11 Rounds
125-135-135-140-145-155-165
10 rounds 15 double unders
Clarissa Clemm
95-100-110-115-120-125-125
8 rounds + 7 squats, 1 sit up
105 115 120 125 130 135 135
10 round 1 squat
135-135-185-185-205-205-215
14 rounds 14 squats
145-155-165-175-185-195-205
13 rounds +10 situps
My internet wasn't working last night!
115-125-125-130-135-140-145
10 rounds 7 squats and 14 situps
115 135 155 175 205
17 sets and squats
Tyler Gomes
136 155 185 205 205 205 225
14 rounds
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