Here’s your chance to make up a workout you missed in the last week!
- Shoulder Press 5-5-5-5-5, then max weighted push-up
- Filthy Fifty (50 reps of: box jumps, jumping PU, KBS (53/35#), walking lunge, K2E, push press (45/35#), back extension, wall ball (20/14#to 10/9′), burpees, DU)
- 400m run, 15 C&J (135/95#), 400m run, 10 C&J, 400m run, 5 C&J
- “Cindy” – AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats
- Banded Back Squat 12 sets of 2 at 50% of your 1RM, then 5 rounds for time of 5 deadlifts (50% 1RM) and 7 bar facing burpees
Community Notes: Happy Birthday Momma Sieller! Thanks for all you’ve done for us, and for Iron Cross Athletics!
This Post Has 6 Comments
You are sooooo welcome, Nik! It’s been a lot of fun watching your CFP become a reality. Now…get down and give me some Birthday Burpees 🙂 (You may break them up as necessary throughout the day!)
But… but… that’s A LOT of burpees!! Hehehe
oh stop, you youngin’ 🙂
Happy Birthday Momma Sieller!!!
Nik- cant make it tonight – can you cancel me? My back needs a rest.
Thanks!
you’re all set miranda! take it easy tonight. I’m taking a rest day too!
Happy birthday to momma Sieller indeed!
Results of the dead/burpees:
Killa 3:36 (95 lbs)
Kevin 3:41 (201 lbs)
Matt 2:58 (165 lbs)
Nice work, keep getting strong.