Workout: Tuesday 09/13/2016

Level 1

E2MOM for 10 Minutes
5 Strict Press *AHAP
12 GHD Sit Ups
+
AMRAP in 10 Minutes
5 Deadlifts 115/75#
10 Push Press
15 Box Jumps 20″
Rest 3 Minutes
AMRAP in 6 Minutes
20 Push Ups
20 Split Squat Jumps (1=1)
Post load and total number of reps for each.

Level 2

20 Minute Time Cap for Each Part

30 Deadlifts 185/135#
30 Box Jump Overs 24/20″
30 Calorie Row
30 GHD Sit Ups
30 Overhead Walking Lunges 45/35#
30 Burpees (Jump to 45/35# plate)
30 Toes to Bar
30 Wall Ball 20/14#

Rest 5 Minutes (from where you finished)

30 Wall Ball
30 Toes to Bar
30 Burpees (Jump to 45/35# plate)
30 Overhead Walking Lunges
30 GHD Sit Ups
30 Calorie Row
30 Box Jump Overs
30 Deadlifts
Post separate times for both.

Barbell Club

10,10,10,10,10 Bench Press (Try to find 10RM)
*5 Working sets, do not include warm up sets
+
4 Rounds
12 DB Front Raises
12 DB Lateral Raises
12 DB Reverse Flys
12 DB Arnold Press
*Superset all movements; rest only between rounds
Post loads.

8 comments

  • Paul 13 Sep ’16

    5:15
    L1
    Rose 55#/101/50 Rx all
    Mike S. 95#/127/87 Rx all
    Delilah 55#/82/81
    Elizabeth 50#/120/90 Rx all
    Jeff M. 120#/125/90 Rx
    Micael 85#/165 @ 95#/130 Rx
    Rob 115#/120/152 Rx all
    Erica S. 50#/139/82
    Erika 55#/125/94 Rx
    Paul 115#/141/138 Rz all
    L2
    Amadi 17:30/19:18 Rx all
    Milly 19:12 Rx/28 BJO
    Barbara 11 WB/11 BJO
    Tyler H. 17:52 Rx/15 BJO
    Newman 14:54 /16:43 Rx all

    Reply
  • Julia 13 Sep ’16

    L2
    15 t2b/30 cal

    Reply
  • Paul 13 Sep ’16

    8:00
    L1
    Linda 60#/125/94 Rx all
    Andi 65#/105/60 Rx all
    April 65#/158/100 Rx all
    Stroup 120#/155/125 Rx all
    Berenica 40#/90/75
    Brady 85#/125/92 Rx all
    Roselynn 45#/179/95
    L2
    Tim S. 25 T2B/30 cal
    Briley 17:14/17:55 Rx all
    Alex 14:59 Rx/18:30 out of order

    Reply
  • Paul 13 Sep ’16

    9:00
    L1
    Jennifer M. 35#/105/60
    Kyle 105#/68/554 Rx
    Jesse 105#/135/137 Rx all
    Amanda 65#115/86 Rx
    Anthony 135#/180/145 Rx all
    Kaylie 55#/105 Rx/80
    Monica 75#/171/95 Rx all
    L2
    Vince 19:53 Rx/3 BJO
    Alex G. 30 T2B/25 cals

    Reply
  • Joe 13 Sep ’16

    12:00
    L1
    Felica 50#/120/87
    Luke 115#/130/93 Rx all
    Ray 135#/120/95
    Brittany 70#/123/91 Rx all
    Tasha 70#/170/98 Rx all

    Reply
  • Paul 13 Sep ’16

    4:00
    L1
    Alfredo 75#/125/67
    Jill 55#/125/105 Rx
    Amy 70#/136 @ 65#/83
    Nicole 55#/150/55
    Tina H. 65#/150/86 Rx all
    Christina G. 75#/136/94 Rx all
    Jimmy 135#/155/102 Rx all
    Warren 115#/120/82 Rx all
    Cami 65#/110/79 Rx
    Tiffany 70#/90/108 Rx all
    Dylan 125#/166/81 Rx all
    L2
    Luke 15 T2B / 24 GHD
    Trapp 13:25/14:13 Rx all
    Heather 16:43/17:08 Rx all

    Reply
  • Tina 13 Sep ’16

    5:00
    L1
    Pat 105#/130/136 Rx all
    Ed M. 115#/148 Rx/-
    Shane 95#/95/94 Rx all
    Jeria 45#/125/80 Rx all
    Chris B. 155#/174/164 Rx all
    Severen 55#/130/143 Rx all
    L2
    Christian Mod.
    Matt 8 T2B/16 ghd
    Jeff W 15:59/17:01 rx all
    Steve O 16:40/19:50 Rx all
    bbc
    Tasha 70/8
    Jake 195PR/15

    Reply
  • Paul 13 Sep ’16

    6pm
    L1
    Clara 55#/105/90
    Barbara 65#/135/93 Rx all
    Maddie 75#/139/131 Rx all
    Farrah 30#/150/200
    Lisa 90#/161/88 Rx all
    L2
    Brent 17:54/18:30 Rx all
    Dalton 13:35/17:27 Rx all
    Carrie 1 WB / 18 BJO
    Terry 16:01/17:23 Rx all
    Gary 17:25/18:26 Rx all
    Sloane 17:57/19:41 Rx all

    Reply

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