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Friday, November 6 2020

Posted by Mandee on November 5, 2020   |   19 Comments

 

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’

19 responses to “Friday, November 6 2020”

  1. Team no stretch says:

    Ayyy I 👀 you coop

  2. Nathaniel says:

    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

  3. Mandee says:

    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! 🙂

  4. Lucky 🍀 says:

    Front page 🔥🔥🔥 show!!!

  5. Josh Kennedy says:

    A: 175(9) – 195(6) – 205(3) – 195(6) – 205(3)
    B: 44 reps, Rx+ with run

  6. Joe says:

    Hey Coop! Your hat’s on backwards.

  7. Don J. says:

    On my way home I realized my math was off in class. Apparently can’t add when I’m out of breath.

    55 Rx

  8. Regina says:

    85-95-100-95-3@100
    41 Rx, row

  9. Justin says:

    185-205-235-205-235(3)
    72 rx run

  10. B. A. says:

    Coop putting in the work. Looking smooth.

    A. 205-235-255-235-265(3)

    B. 58 RX+ (21-15-7-15)

  11. CJ VK says:

    205(9)-235(6)-255(3)-235(6)-255(4)
    71 rx+ bike (21-16-13-21)

  12. Bailey says:

    A. 185(9) – 205(6) – 220(3) – 205(6) – 220(5)
    B. 83 rx+ (row)

  13. Nathaniel says:

    A. 205(9) – 250(6) – 300(2) – 250(6) – 280(3)

    B. 84 rx+ (row)

  14. Bradley says:

    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)

  15. Kim G says:

    A. 85-95-100-95-3@100
    B. 42 rx- row

  16. Mandee says:

    A. 105(9) – 125(6) – 155(3) – 125(6) – 165(3)
    B. 66 RX+ row (18-16-12-20)