“Bring a friend”

7 sets of 3 front squats

7 sets of 3 back squats

100 back squats at 135 lbs. for time.

Score is one point for every pound lifted for each lift. A failed rep in a set is loss of points for that lift.
Example: on set 5 i fail to lift on my third rep. I recieve no points for the third rep.
Time score is one point for every second under the time of 15:00 minutes
Example: i get a time of 8:00 minutes. Thats 420 seconds under 15:00 minutes therefore my time score is 420.

(Beginner)

Circuit of four rounds

Kettle bell swings x 15
Burpees x 5

I absolutely love the number seven #sevenismyfavoritenumber

(Athlete)

Clean and jerks 7 sets of 3 @ max possible weight.

Weighted pull ups 7 sets of max reps @ 70 lbs.

Dead lift 7 sets of 12, 10, 8, 6, 4, 2, 1 @ max weight for each rep range.

Circuit of 1 minute each for max reps with 30 seconds to transition.

1. Bench press @ 135 lbs.

2. Alternating single arm snatches @ 60 lbs.

3. Burpees

4. Pull ups

5. Pushups

6. Box jumps

7. Handstand pushups

(Beginner)

Back squat 3 sets of 10

Plank holds 3 sets of 30 seconds

Dumbbell overhead lunges 3 sets of 10 each leg @ 15 lbs.

2k row

 

 

 

 

Have fun (Athlete)

Bench press 5 sets of max reps @ body weight.  (if you cant get at least ten on the first set lower the weight) max rest is 90 seconds in between  sets.

Dead lift 5 sets of 5 @ 365 lbs.

L sit pull ups 5 sets of max reps.

3 rounds

Single arm  snatches 5 each @ 60 lbs.

20 box jumps

20 toes to bar

(end circuit)

500 meter row max effort.

 

It hurts so good

7 sets of 4 back squats @ 295

Snatch 5,5,3,3,1,1 @ 80%, 85%, 90%.

Split jerk 5,5,3,3,1,1 @ 80%, 85%, 90%.

 

2 Rounds

1 Turkish get up each side @ 70 lbs.

20 Kettle bell swings @ 70 lbs.

10  Front squats @ 185 lbs.

Back to heavy

7 sets of 3 reps – weighted pullups @ 70 pounds

EMOM 10 chest to bar pullups for 10:00 minutes

2k row on the concept 2 rower

5 sets of 10 single arm dumbbell rows @ 55 pounds

5 sets of 10 barbell curls @ 65 pounds

2k row on the concept 2 rower