every minute, on-the-minute, for 10 minutes:
(6x thruster + 7x front squat) –or– (8x squat jump + 9x squat drop)
then, three rounds for quality:
10x single-arm bent-over row per side –or– 10x scapular pushup
15x weighted glute bridge –or– 20x glute bridge
10x biceps curl, 1-second hold at 90 degrees –or– 1-minute half pushup hold
Zoom class links:
–MPH Outside The Box Scores–
Mead O.: (11-lb. dbs, thruster + goblet squat)
Matt H.: (50-lbs. w lunge + front squat)
Alex H.: (50-lbs.)
Courtney H.: (25-lbs.)
Avery H.; (squat jump + squat drop)
Anna G.: (15-lb. dbs)
Jenn F.: (10-lb. dbs; 3 sa pp/side + 5 goblet squat)
Andy G.: (30-lb. dbs; 3 sa thruster/side + 7 front squat)
Jon K.: (20-lb. dbs; 3 sa thruster/side + 7 front squat)
Chase H.: (45-lb. kbs, 4 + 5)
Ethan M.: (45-lbs.)
Anu B.: (25-lb. dbs, 6 + 4)
David C.: (15-lb. dbs; 7 sp/pp + 5 front squat, switch to weighted sit-up hallway)
Walt C.: (55-lbs.; 5 + 6)
Charlie M.: (35-lbs.; 7 thruster)
Alex S.: (20-lb. dbs, 6 + 4)
Adrian P.: (75-lbs.; 5 + 5)
Alli P.: (35-lb. bbell, 7+ 8)
Jerry I.: (20-lbs.; 5 sa thruster + goblet squat)
Rachel B.: (10-lb. dbs; 5 pp + 5 front squat)
Lisa C.: (15-lb. dbs)
David B.: (25-lb. dbs; 5 + 5/6 + 6/5 + 6)
Jenna C.: (8-lb. dbs; 5 thruster + 5 goblet squat)
Tommy W.: (20-lb. dbs, 6 + 5 last 3 rounds)
Kate G.: (20-lb. dbs, 50-lbs.)
Andrew Z.: (40-lb. dbs, 5 + 5, last 3 rounds)
Joe T.: (65/75-lbs.)
Mel F.: (55-lbs., rds 3-6 @ 63-lbs.)
Sergio L.: (30-lb. dbs; 5 + 5)
Travis H.: (rds 1-5 @ 35-lb. dbs 5 + 5, rds 6-10 @ 25-lb. dbs, 6 + 7)
Andrew B.: (25-lb. kbs, 4 + 5)
Morgan M.: (35-lb. dbs, 4 pp + 5)
Dan H.: (rds 1-5 @ 25-lb. dbs 6 + 7, rds 5-10 @ 35-lb. dbs, 4 + 4)
Anna Go.: (20-lb. dbs, 5 + 5)
Sean G.: (40-lb. dbs, 6 + 6)
Nathan A.: (17.5-lb. dbs, 6 + 7 rds 1-5, 5 + 5 rds 6-10)
Mark Co.: (25-lb. dbs, 6 + 7)
Damund W.: (20-lb. backpack; 5 + 6)
Terry A.: (8-lbs., 6 + 7)
Seth C.: (35-lb. dbs, 5 + 5)
Lorelle E.: (15-lb. dbs, 6 + 7 rds 1-6, 5 + 7 rds 7-10)
John Sa.: (30-lb. dbs, 5 + 6)
Ben H.: (30-lb. dbs, 6 + 7)
Spencer S.: (band prom thruster, 6 + 7)
Diana G.: (15-lb. dbs + 5-lbs., 6 + 7)
Lily S.: (20-lb. dbs, 6 + 7)
Adrienne V.: (20-lb. dbs, 6 + 7)
Chris C.: (45-lbs.;sub: 6/10 rounds 2x sa thruster, 4/10 rounds rx sa thruster)
John N.: (20-lb. dbs)
Michael Fo.: (30-lb. dbs)
Campbell R.: (20-lb. dbs x 2 rds, 15-lb. dbs x 8 rds)