Thursday, September 19 2019

Posted by Mandee on September 18, 2019   |   9 Comments



In 15 Minutes establish:

1RM weighted Chest to Bar Pull-up

1RM weighted Pull-Up (chinover bar)

1 set Unbroken Max Reps Strict Pull-ups

(perform in order listed)

5min AMRAP:

600m Row/Run or 1.5km Assault Bike
6 Bar/Ring Muscle-Ups or 12 Chest to Bar Pull-Ups or 18 Pull-Ups

Max Kettlebell Swings   32/24 or 24/16 or 20/12

Rest 3min

4min AMRAP:

400m Row/Run or 1km Assault Bike
20 Kettlebebell Swings
Max Bar/Ring Muscle-Us or Chest to Bar Pull-Us or Pull-Ups

Rest 2min

3min AMRAP:

200m Row/Run or 0.5km Assault Bike
4 Bar/Ring Muscle-Ups or 8 Chest to Bar or 12 Pull-Ups

Max Russian Kettlebell Swings

Core Development

20 GHD Sit-Ups w/2sec pause at parallel

20 Hip Extensions w/2sec pause at top







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9 responses to “Thursday, September 19 2019”

  1. Nathaniel says:

    Jake T standin tall with that bell up high. Jake is a heck of a guy and athlete. He can run like a deer and slang weight like a boss. He’s been a great addition to CFHSV and we’re a better gym with him. Keep slangin’!

  2. Mandee says:

    Jake T is a natural athlete and an outstanding person! He’s consistent and hard working, and his easy going and friendly demeanor is a great addition to any class. Love having you at CFHSV, Jake! 😁

  3. CJ VK says:

    A. Banded strict chin ups 5×5 (elbow tendonitis protocol)
    B. 77 (31/8/38) all Bike/32kg/BMU

  4. Clair says:

    Great picture!
    A. T/35/10
    B. 65 run/row/run All 16kg/ BMUs
    Thanks for the push and coaching, Bradley!

  5. Wesley Branch says:

    103 reps 24kg/BMU’S

    Tore my hand 😞

  6. Justin says:

    36/10/46 1.5pd bar mus

  7. Misty says:

    Jake! Now that’s how you swing a kettlebell! This guy is just getting stronger and stronger. Super laid back and kind… great athlete and great person!

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