“30/30 Chipper” by DB
For Total Reps:
Over Head Plate Lunges (alt/stationary) 45/35 MRX 35/15
Double-Under’s Muscle-Ups (ring or bar) MRX C2B
Overhead Squats
Handstand Push-ups
Front Squats
Over the Bar Burpees
Knees to Elbow
Shoulder to Overhead
Row or Assault Bike for calories
Russian Kettlebell Swings
GHD Hip Extensions
Score is total reps from all exercises
*30 seconds work / 30 seconds rest
**2 sets of 30 seconds work for each exercise
***Athletes Choice on Order of Exercises* Loads = 95/65 RX+ 115/75 MRX 75/55 KBs = 24/16kgs RX+ 30/24 MRX 20/12kg
Heck yeah! Look at that hip extension! Amanda F jumping that weight up with no problem at all. This girl has been focused and determined since she walked through the door, and she’s also as pleasant and nice as they come. Keep showing out, Amanda! 😁
That’s a great shot of an athlete moving weight! Amanda is focused and always getting better and it’s awesome to watch. You keep pushing young stud cause you’re levitating!
Get it, Amanda! That’s my sister in law looking strong! 💪😃
Flawless frontrack from a fantastic female! Nice work Amanda!
319 RX+ BMU
Amanda works hard every time she steps in the gym! Keep it up, girl!
351 rx+
242 reps, scaled (sub’ed ring pull-ups for MU)
Thanks for the form and technique tips this week, Nate and Paul!!
342 scaled knees to elbows to T2B
Need a female to sub for kickball at 6:30
2:00pm Open Gym (Today’s Workout):
A: 30/30 Chipper –
OVH Plate Lunge @45# – 20/20
DUs – 53/52
BMU – 6/6
OHS @115# – 10/8
HSPU – 12/12
FrontSqt @115# – 10/10
OverTheBarBurpees – 8/9
K2E – 14/14
S2O @115# – 14/14
AssaultBike – 4/5 (pitiful)
RussianKBS @2Pood – 18/17
GHDHipExtensions – 20/22
Total Score = 378 reps, RX+
B: BenchPress E2MOM –
135(10)-165(8)-185(6)-135(10)-165(8)-185(6)
397 Rx+
40kg/135lb/bar MU/bike 😛🐱💥
366 rx
415 RX + row RMU