Front Squat
1X5 @60% of your 1 RM
1X5 @70% of your 1 RM
1X5 @70% of your 1 RM
1X5 @70% of your 1 RM
Finisher Fun:
AMRAP in 4 Minutes:
Ground to Shoulder Atlas Stones (weight according to level and ability)
AMRAP in 3 Minutes:
Wall balls (14/20#) to (9/10ft)
AMRAP in 2 Minutes:
Pull-ups
AMRAP in 1 Minute:
Burpees
Quote:
“One of the greatest journeys in life is overcoming insecurity and learning to truly not give a shit.”
― J.A. Konrath
How do I top the quote above!? It's perfect!!!
ReplyDeleteJohn P 255 1RM, 131
ReplyDeletePete 118
King 205 1RM, 114
Ellie :-)
Nick C. 95
Steve T. :-)
Kim G. 110 1RM, 65
Justin R. 116
6am gettin it, nice work today guys/gals... great start to the 6am journey.
Dereck 100reps @110
ReplyDeletePam 126 Reps @50, Bnd, Squat/Pushup
6:30 Mobility
ReplyDeleteRachel
Michal
Matt H
Matt E
Chris B
Tonight is Matt H's last class at KoP, it was a privelege to coach you! You have a TON of headway in your athletecism. Especially your mobility! You were my most consistent athlete and will miss having you in class. I wish you well in school and look forward to seeing you again in class, good luck in your upcoming semester!
7:30
Jess Ssss 95# 145
Bill 135# Form 97
Shawn 145# 62@ 90#
Dave N 175# 74
Matt E 150# 85
Rachel 145# 98
Michal 87.5# 108
Quatro y Media:
ReplyDeleteJuan Z: 135/145/71
Juan M: 135/157/46
Keitho: 205/225/110
Jilla: 105/125/95
Romano: 115/125/115
Cinco y Media:
Mateo: 105/125/80
Josho: 115/135/93
Erikaa: 85/75/66
Shaunnaa: 75/90/85
Teresa: 95/105/107
Kellyo: 85/95/114
Frederico: 174/205/108
Joy 125, 101
ReplyDeleteJonathan 215, 121
Rich 195, 94
Jackie 155, 94
Barb 125, 125
Susan 125, 84
Fran 105
Sue 105, 108
Kara 103
Christ 103, 94
Danielle 80
Diane 125, 87
Dave 185
Matt 245, 96
Nico 205, 63
Steph 104
Ryan 255, 86
Anne 115, 92
Marni 163, 95
Fayth 122