Front Squats E3MOM
9 – 6 -3 -6 – Max Reps
For Total Reps:
00:00 – 02:00 = Run/Row 200m or Assault Bike 0.5k
13 Kettlebell Swings
Max Goblet Squats
02:00-04:00 = Rest 2min
04:00 – 06:00 = Run/Row 200m or Assault Bike 0.5k
13 WB Sit-Ups
Max Front Squats
06:00 – 08:00 = Rest 2min
08:00 – 10:00 = Run/Row 200m or Assault Bike 0.5k
13 Kettlebell Swings
Max Back Squats
10:00 – 12:00 = Rest 2min
12:00 – 14:00 = Run/Row 200m or Assault Bike 0.5k
13 WB Sit-Ups
Max WallBall Shots
Barbell Loads = 95/65 RX+115/75 MRX 75/55
Kettlebells = 24/16 RX+32/24 MRX 20/12kgs
Wallball Shots = 20/14lbs to 10/9’ MRX 20/10 to 9’
Ayyy I 👀 you coop
Coop De Villa is so smooth. Cooper is too kind, positive, and encouraging to those around him. Daniel is a stellar athlete with a level head that enjoys his fitness, work, and life. Daniel is one of a kind and I’m so glad he made his way to CFHSV. Keep burning rubber on those track lines and making gains in the gym buddy. You rock
Heck yeah! Daniel Cooper is the man! This guy is as genuine, positive and friendly as they come. He works hard in and out of the gym, and he is always willing to lend a helping hand and go above and beyond for others. So glad to have him at CFHSV! Keep it up, stud! 🙂
73 rx
Front page 🔥🔥🔥 show!!!
A: 175(9) – 195(6) – 205(3) – 195(6) – 205(3)
B: 44 reps, Rx+ with run
Hey Coop! Your hat’s on backwards.
On my way home I realized my math was off in class. Apparently can’t add when I’m out of breath.
55 Rx
85-95-100-95-3@100
41 Rx, row
185-205-235-205-235(3)
72 rx run
Coop putting in the work. Looking smooth.
A. 205-235-255-235-265(3)
B. 58 RX+ (21-15-7-15)
205(9)-235(6)-255(3)-235(6)-255(4)
71 rx+ bike (21-16-13-21)
A. 185(9) – 205(6) – 220(3) – 205(6) – 220(5)
B. 83 rx+ (row)
too rough
A. 205(9) – 250(6) – 300(2) – 250(6) – 280(3)
B. 84 rx+ (row)
too rough too
It’s always a good day when Coop walks through the door. Don’t try to keep up with this dude on a run, he can fly. Keep it up stud!
A. 210(9) – 240(6) – 255(3) – 240(6) – 255(3)
B. 77 Rx+ (row)
A. 85-95-100-95-3@100
B. 42 rx- row
A. 105(9) – 125(6) – 155(3) – 125(6) – 165(3)
B. 66 RX+ row (18-16-12-20)