5/21/2019 - WORKOUT 1

Score Type:: Total Time

2 Rounds For Time

20 Power Clean (135/95)|(95/65)
15 Burpee
15 Power Clean (155/105)|(135/95) 
15 Burpee
10 Power Clean (185/125)|(155/105) 
15 Burpee

5 Min Rest After Round

25 Min Cap

SCALING
We have a few options to scale today. For athletes intending on doing the workout as written, the first load should allow for 5-10 unbroken reps, the second load should allow for 3-5 reps unbroken, the last load should allow for 3 reps unbroken although athletes will most likely be performing quick singles.

For newer athletes, have them perform the workout with the same load This will give them more exposure to practicing quality movement under fatigue. If needed for deconditioned athletes, scale down the burpees to 10 reps. Athletes that cannot perform power clean can sub for deadlifts. (Avoid any type of overhead movement as athletes will have Nancy tomorrow)

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5/21/2019 - WORKOUT 2

Score Type:: Not Scored

BEACH BODY ABS FINISHER 3 SETS

10 Barbell Rollouts
20 Hollow Rocks
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2 x 3 PC

Score Type:: Total Weight

BUILD QUICKLY TO HEAVIEST POWER CLEAN

Workout Weight for 2 Sets of 3 Singles
1 - 10
1 - 8 
1 - 5
2 - 1 - 1 - 1

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4 x 4 Front Squat 5/21

Score Type:: Total Weight

Week 4 of 6 Front Squats

4 x 4 @ 70% (3 seconds down 3 seconds up)

*rest 2 minutes b/t each set 
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Comments

Eamon Sullivan

Eamon Sullivan 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 23:00

Shelley Flanary

Shelley Flanary 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:40
Notes: 65#

Prajwal Kadariya

Prajwal Kadariya 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00

CJ Martini

CJ Martini 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 23:22

Brian Breeden

Brian Breeden 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 75

Sara D'Eugenio

Sara D'Eugenio 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 20:30

Kai Lee

Kai Lee 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 133 reps

T.J. Randolph

T.J. Randolph 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 165 reps

Joe Mencher

Joe Mencher 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:53

brandon jensen 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:25
Notes: 115/135/175

Son Hong

Son Hong 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 177

David Goodman 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 23:27

Raphael Colantonio

Raphael Colantonio 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 155 reps

Victoria Perez

Victoria Perez 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 22:00

Erik Beltz

Erik Beltz 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 177 reps

Angela Dion

Angela Dion 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:15

Kavan Argue 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:30

Heather Reuter

Heather Reuter 1 month, 3 weeks ago / Reply

Front Squat 5/21: 105 lbs

Clement Wan

Clement Wan 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 155 REPS

Topher Rinek

Topher Rinek 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 23:42
Notes: 105

liel levy

liel levy 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:57
Notes: 105

Timothy Hawkins

Timothy Hawkins 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 165 reps 135/155/175

Christina Ramirez

Christina Ramirez 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:55

Lisa Kurek

Lisa Kurek 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:05

thomas echols

thomas echols 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 20:30

Paul Blacklock

Paul Blacklock 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 25:00
Notes: 155 reps

Ian Donahue

Ian Donahue 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:26
Notes: 95/115/135

Scott Alomes 1 month, 3 weeks ago / Reply

5/21/2019 - WORKOUT 1: 24:55
Notes: 65

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