Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Front Rack Kettlebell Carry x 100ft
Followed by…
Two sets of:
Frog Rocks x 45-60 seconds
Prone Plank x 45 seconds
Kettlebell Goblet Squat x 10 reps
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Bar-Facing Burpees
10 Front Squats (135/95 lbs)
B: 4 + 30
e2mom x5 sets clean and jerk 1×2 120 1×2 140 1×150 1×170 1×180
A. 160#-172-182-195-182
B. scaled to 115# 3rds +1 burpee
А. 105/112/120/126/120 kg
B. 4 rnd
275/305/325/345/325
6+50 Rx
A. Bench cycle Day 3 8 x 4 @ 110
B. 5 + 24 RX.
A. 185-195-205-225-205
B. 4 rds Rx
135/145/155/165/155
5+48
Getting back into the CF world after a long break and traditional gym lifting.
Warm up ✔️
Front squats 5×3 at 135 (legs are still smoked from Monday’s Thrusters)
Workout
40 Jumping Jacks (forgot my rope)
10 burpees
10 heel elevated goblet squats (53)
6+21
No chance In hell I will ever do frog rocks.
Not even alone in the garage.
Warmup done ✅
A. FS every 3 mins
101kgx3, 108×2, 114×1, 122×1, 114×3
B. Done RX
5+27
Good little push, slowly getting over this stinking cold.
Nice job as always bro
You too man, great to have you back!! 👊🏻
Time for Deadlifts only
Up to 345. I didn’t go to the top
%.