| SWOD: 3x5 Back Squat | AMRAP,Tabata: Tabata CFNA | |
3x5 Back Squat
SWOD: Weight
Today you are to stretch, warm up dynamically, then get in a good 3-4 warm up sets. Then I want same weight for all three sets. Good movement control on the weight on the way down, and explode out of the bottom.
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Programmed: Thu,Apr 26,2018 Tue,Apr 24,2018 Thu,Apr 12,2018 Tue,Apr 10,2018 Thu,Apr 5,2018 Wed,Mar 28,2018 Fri,Jan 5,2018 Tue,Jan 2,2018 Wed,Dec 27,2017 Mon,Dec 18,2017 Thu,Dec 14,2017 Tue,Dec 5,2017
| Bill | 265 Rx | | | ryan s | 255x2 275x1 Rx | | | Sebastian | 205 Rx | | | Denny | 205 Rx | | | Keyton | 205 Rx | Moving on up! all 3 sets. | | Christina J | 190 Rx | | | Cedric | 185 Rx | | | silvia cal | 165 Rx | all 3 sets! | | Shioban | 165 Rx | all 3 sets | | DARNELLE | 145 Rx | OMG YAY | | Surya | 145 Rx | | | Madhu | 145 Rx | | | Kaye | 130 Rx | new Romaleos! justified purchase. 5-4-6 | | Carla | 115 Rx | all 3 sets. keeping position | | bobbi | 60 Rx | | | | Results Posted: 15 |
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Tabata CFNA
AMRAP,Tabata: Reps
Today we are adding some fun to our tabata:
Its 4 movements, each one is done for 8 rds.
Each rd. is 20 sec of work, followed by 10 sec of rest.
Once 8 rds is up move into the next movement immediately no REST!
-Bottom-2-Bottom Air Squats, 10 sec of rest done holding bottom position of squat.
-Sit up's (butterfly)
-Push Up's (hand release)
-Row for Calories
record all your reps..have fun!!!
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| Francois | 351 Rx | 106-101-84-60 | | Bill | 348 Rx | 113, 100, 62, 73 | | Cedric | 332 Rx | 106SQT/95SU/79PU/52Cal | | Rom | 322 Rx | 103-96-72-51 | | Christina J | 315 Rx | 94SQ/104SU/72PU/45Cal | | Eric Ti | 307 Rx | 101-80-78-47 | | Michelle U | 298 Rx | 100-82-80-36 | | Keyton | 296 Rx | 109, 80, 64, 44 | | Shioban | 289 Rx | welcome back!!! | | Denny | 278 Rx | | | Christine W | 266 Rx | 88-70-66-42 | | Kaye | 265 Rx | 96-66-64-39 | | Umair | 248 Rx | | | DARNELLE | 248 Rx | 81-69-58-40 | | Jake W | 239 Rx | 77-72-45-45 | | silvia cal | 231 Rx | | | Madhu | 229 RX Rx | 70SQ/60SU/62PU/37CAL | | Surya | 219 Rx | 65 72 49 33 | | Sudarsana | 217 Rx | 69-60-57-31 | | Sebastian | 216 Rx | 70SQ/58SU/45PU/43Cal | | Carla | 193 Rx | | | bobbi | 115 Rx | | | ryan s | 278 | 90-70-68-50 | | | Results Posted: 23 |
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|  Bob Ca 12:35pm
I like the results I see...remember to try and add 5lbs each time you squat to your sets. If you have been working hard by the end of this month some of you may have went up over 30 lbs on your Squat..!!
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was GRACE on Apr 19,2018 (6 days ago)
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