Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Fight Gone Strongman – stone to shoulder, keg presses, tire flips, weighted pullups, farmer carries
- DB bench press 5×10 then max consecutive wallballs (20/14# to 10/9′)
- Complete 6 rounds for time of: 4 HPC (185/115#), 4 split jerks (185/115#), 4 broad jumps, rest 45s
- With a 12 minute clock complete 1000m row then an ascending ladder by 3’s of KB swings (53/35#) and MB cleans (20/14#)
- Alternating EMOM for 20 minutes of: 2 cleans (75%), 8 pull ups and 8 push ups
- Back Squat 1-1-1-1-1-1-1 (5s eccentric phase)
Reminder: Coach Kehl will be running a CFE class tomorrow at 4:30. Check the comments for the workout and sign up in mindbody if you plan to attend!
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4min amrap
400m run
10 thrusters (75/55)
20 box jumps
30 Hang Power Clean (75/55)
*3min rest
6min amrap
400m run
10 thrusters
20 box jumps
30 HPC
*3min rest
8min amrap
400m run
10 thrusters
20 box jumps
30 HPC
Each AMRAP will start with a 400m…then the AMRAP portion applies to the 10-20-30 reps. You will only run 1, 400m/AMRAP.
You will not complete the 4min AMRAP. The goal is to get further and further each time. If you complete the 400m, 10-20-30 reps, start back on the thrusters.
“You will not complete the 4 minute AMRAP…”
Thinly veiled challenge, Kehl. Very thinly veiled…
Challenge accepted?
Maybe.
(Read: “Yes.”)
Dave 67, 93, 140 Rx
Erin 54, 80, 108 Rx
Betsy 39, 55, 81 (45 – 10FS, 5 barbell rows)
Mel 35, 61, 75 Rx
Jenn 43, 64, 85 Rx+ (22″)
Tav 31, 60, 75 Rx
MB 30, 64, 75 Rx
Moira 23, 50, 74 (35FS)
Austin 69, 98, 146 Rx
Brooks 48, 70, 90 Rx
Mike C. 58, 79, 84 Rx
Steve 38, 52, 64 Rx