Optimum Fitness
Black Group:
A. Back Squat 5-5-3-3-3
B. Push Press 3-3-3-3
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5 Sets for time of
5 Ring Push-Ups
10 Wall Ball
15 Sit-Ups
Orange Group:
A. Bench Press 5-5-3-3-3
B. Hang Power Clean 3-3-3-3
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5 Sets for time of:
15 KB Swings
30 Sit-Ups
Basketball
A. Squat Clean Thruster 5-5-5-5
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3 Sets of
10 Ring Push-Ups
20 Back Extensions
30 Abmat Sit-Ups
Rest 2 mins between sets
24 comments:
Eloisa Martinez
sets of 5 - 8:00
15 kb swings
30 sit ups
I've had a weird cramp for a few days so it hurt a little :( but I liked the workout and would like to do it again so i can do better!
Isabel Chadwick
Orange Group
Bench 5-5-3-3-3 (55-65 lbs)
Cleans 3-3-3-3 (45lbs)
5 Sets of KB Swings (25 lbs) 30 sit ups
Time: about 8 mins
Felt okay. Got pretty tired on the 5 sets.
john m
65-70-75-80-70
65-65-65-85
1:47 1;25 1;26 1;35 1;30
Evan Kitzmiller
orange
65 70 75 80 70
1:35 1:30 1:17 1:35 1:30
weird, i was better in the middle.
Katie Pouliot
Orange
45 45 55 50 50
45 45 45 45
7:45 (i timed the whole thing)
I'm not Little Bar anymore!
Cillian Variot
Black/Orange
i did the bench press 35-35-25-25-25
I also did the Hang clings 10-10-10-10-10
But i did the timed thingy for black so i got 6:02
Sam Compton Leslie
Orange Group:
A. 55-66-80-80-80
B.Hang power cleans 65-65-65-65-65
and got a time of 10:30 on the 5 sets of stuff
Sarah Hornsey
Orange Group
A. bench - 45-45-45-55-55-55
B. Hang power cleans 35-45-45-55
+ about 10mins
Feel fine not too bad at all
McKenna Everett
Orange Group
A. Bench - 45-45-45-55-55
B. Hang Power Cleans 45-45-55-55
5 sets 15 kb swings and 30 Sit ups
10-11 minutes
Feel great
Black Group Cody Grecu
A. 95 95 105 105 105
B. 95 95 105 135
5 sets all together 6 mins,
Sagee Moyal - Black group
A. 135-5
185-5
135-3
135-3
185-3
B. 105-3
105-3
110-3
115-3
C. 1:07, :58, :47, :46, :44
preston anderson
bgroup
6:12
i rowed 1500 meters 45s on squat
I feel tired and sore
Adam Alzaidi Orange
bench)145-155-165-185-185
Time9mins 36 seconds
felt gr8
Blake Parrish
8:30
felt good
Eric LaBouve
Back Group
A- 35 40 45 50 55
B- 25 30 30 35
Timed: :50 :47 :44 :48 :47
felt great
Bryan Rose
Black Group
Have Football
Ethan DE Groot
Orange
Bench 120,135,145,165
clean
set for time:11:05
Antonio Bravo
11/8/11
Black Group
47
46
41
39
it felt good/ easy but also hard
evanwilcox
blackgroup
A.115/125/135/145/155
B.95/105/110/115
time:416
Steven Lenoski
Black Group
A. 175,185,195,205,225
B. 135,140,140,140
time: 540
Arsanee Narksang
Orange Group
Bench 100-100-110-120-120
Clean Presses 80-80-80-60
5 sets of 25 kb swings 15 times
5 sets of 30 sit ups
30 ring push ups
Edward-Roger Zarkoff
Orange Group
Bench 85-85-95-95-95
Clean Presses 60-60-60-60
5 Sets of KB Swings (20 lbs) 30 sit ups
Time: 11:10 mins
Duke Mcneil
Black group
A1.135/145/155/185/195
A2.135/135/145/150
Time workout times :45/:44/:49/:47/:41
Alex Pelkey
Black Group
A: 185 205 225 255(1) 260(1) 265(1)
B: 135 145 155 160
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5:45
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