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511 Workout Posts
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Sets 5 Front Squats | 135 lbs 3 Front Squats | 145 lbs 3 Front Squats | 155 lbs 3 Front Squats | 165 lbs 1 Front Squat | 175 lbs 1 Front Squat | 185 lbs 1 Front Squat | 195 lbs 1 Front Squat | 205 lbs 1 Front Squat | 185 lbs -
3 rounds of: Row, 1000 m 20 Pull-ups 30 Box Jumps, 20 in
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Interval Row, 2000 m | 8:38
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20:00 AMRAP: 1 Burpee (Bar Facing)
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70 kg missedSets 5 Overhead Squats | 40 kg 3 Overhead Squats | 45 kg 3 Overhead Squats | 45 kg 3 Overhead Squats | 45 kg 1 Overhead Squat | 50 kg 1 Overhead Squat | 55 kg 1 Overhead Squat | 60 kg 1 Overhead Squat | 65 kg 1 Overhead Squat | 70 kg
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Interval Row, 3000 m | 15:00
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21-15-9 reps of: Kettlebell Snatch (one arm - L), 30 lbs Kettlebell Snatch (one arm - R), 30 lbs Pull-up
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Sets 3 Deadlifts | 110 kg 2 Deadlifts | 115 kg 2 Deadlifts | 120 kg 2 Deadlifts | 125 kg 1 Deadlift | 130 kg 1 Deadlift | 135 kg 1 Deadlift | 140 kg 1 Deadlift | 145 kg 1 Deadlift | 150 kg
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20:00 AMRAP: Row, 250 m 25 Push-ups
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Sets 3 Back Squats | 205 lbs 2 Back Squats | 215 lbs 2 Back Squats | 225 lbs 2 Back Squats | 225 lbs 1 Back Squat | 235 lbs 1 Back Squat | 245 lbs 1 Back Squat | 255 lbs 1 Back Squat | 255 lbs 1 Back Squat | 255 lbs
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21-15-9 reps of: Deadlift, 225 lbs Box Jump (24 In.) Push-up
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Interval Row, 2 km | 8:23
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3 rounds of: Row, 400 m 21 Kettlebell Swings, 45 lbs 12 Pull-ups
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Interval Row, 2 km | 9:09
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Sets 3 Weighted Pull-ups | 50 lbs 2 Weighted Pull-ups | 60 lbs 2 Weighted Pull-ups | 65 lbs 2 Weighted Pull-ups | 70 lbs 1 Weighted Pull-up | 80 lbs 1 Weighted Pull-up | 90 lbs 1 Weighted Pull-up | 95 lbs 1 Weighted Pull-up | 100 lbs 1 Weighted Pull-up | 80 lbs
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