First coach’s photo
“B.K. 3.0”
as many rounds as possible in 12 minutes:
7x step-up, 24/20″ platform @ 35/25-lbs. –or– 7x dumbbell/object devil’s press –or– 7x (2-pushup burpee)
2x push jerk @ 165/115-lbs.
then, three sets; rest amply between rounds:
(10x strict pull-up + 10x kip swing) –or– (20x sheet row + 20x hollow rock)
–MPH inside the Box Scores–
Katie G.: 9 + 7 step-up (25-lbs., 85-lbs.)
Rami B.: 9 (35-lbs., 95-lbs.)
Travis H.: 9 + 2 step-up (35-lbs., 85-lbs.)
Daniel H.: 9 (35-lbs., 85-lbs.)
Borja G.: 14 + 4 step-up (35-lbs., 95-lbs.)
Julia H.: 10 + 3 step-up (25-lbs., 75-lbs.)
Aaron B.: 12 + 1 step-up (35-lbs., 115-lbs.)
Al C.: 9 + 3 step-up (35-lbs., 165-lbs.)
Gaby GA.: 12 + 6 step-up (20-lbs., 70-lbs.)
Sean G.: 11 (35-lbs., 165-lbs.)
John N.: 8 + 2 step-up (35-lbs., 85-lbs.)
Michael Fo.: 8 + 1 step-up (35-lbs., 125-lbs.)
Aron S.: 8 + 7 step-up (25-lbs., 75-lbs.)
Morgan M.: 10 + 4 step-up (35-lbs., 85-lbs.)
Walt C.: 11 + 3 step-up (35-lbs., 105-lbs.)
Drew P.: 14 + 2 step-up (35-lbs., 165-lbs.)
Josh M.: 9 + 2 step-up (35-lbs., 135-lbs.)
Michael H.: 13 (35-lbs., 125-lbs.)
Rich H.: 16 (35-lbs., 165-lbs.)
Kai K.: 11 (25-lbs., 95-lbs.)
Jason Sc.: 10 + 7 step-up (35-lbs., 95-lbs.)
Dave R.: 13 + 7 step-up (35-lbs., 165-lbs.)
Matt R.: 11 (35-lbs., 95-lbs.)
Andrew B.: 11 + 2 step-up (20-lbs., 85-lbs.)
Tarek K.: 11 + 2 step-up (35-lbs., 85-lbs.)
David B.: 9 + 2 step-up (35-lbs., 105-lbs.)
Matt M.: 9 + 7 step-up (35-lbs., 165-lbs.)
Morgan M.: 11 + 7 step-up (35-lbs., 165-lbs.)
Peter Mc.: 12 + 2 step-up (35-lbs., 135-lbs.)
Lily S.: 12 + 5 step-up (25-lbs., 65-lbs.)
Seth C.: 10 + 7 step-up (35-lbs., 120-lbs.)
Lorelle E.: 10 + 3 step-up (25-lbs., 65-lbs.)
Bill G.: 10 + 2 step-up (35-lbs., 165-lbs.)
Justin M.: 10 + 6 step-up (35-lbs., 75-lbs.)
Stephen K.: 11 + 2 step-up (35-lbs., 105-lbs.)
Charlie S.: 12 + 7 step-up (35-lbs., 1150lbs.)
Colin S.: 12 + step-up (35-lbs., 95-lbs.)
Colin C.: 11 + 2 step-up (35-lbs., 115-lbs.)
Seth B.: 9 + 7 step-up (35-lbs., 135-lbs.)
Zach E.: 15 + 7 step-up (20-lbs., 65-lbs.)
Will A.: 22 + 6 step-up (65-lbs.; 18″ step-up, shoulder press)
Will H.: 11 (35-lbs., 105-lbs.)
–MPH Outside The Box Scores–
Bill M.: 11 + 5 step-up (10-lb. dbs, 35-lbs.; step-up, 18-20″, 6 goblet shoulder press, row/rock)
Anna G.: 16 + 3 step-up (15-lb. dbs, step-up, 4 push jerk/push press, row/rock)
Anu B.: 8 + 1 step-up (35-lb. dbs, step-up, 16″, 6 push jerk, 5 strict pull-up/rock)
Jenn F.: 12 + 7 step-up (20-lb. dbs, bw step-up, two stair, 10 sa bent-over row/sit-up)
Candida M.: 13 (10-lb. plates, 60-lbs.; 8 step-up, row/rock)
Tom G.: 12 (15-lb. dbs, step-up, 4 push jerk, row/rock)
Sean F.: 9 + 2 step-up (30-lb. dbs; step-up, 29″, explosive pushup, strict pull-up/rock)
Andrew Z.: 13 + 1 step-up (40-lb. dbs, bw step-up, 30″, 6 push press)
Kate G.: 11 + 10 lunges (15-lb. dbs, 14 w lunges, 10 seated shoulder press, reverse fly/rock)
Lisa C.: 8 + 5 dp (15-lb. dbs, devils press, 8 push jerk, bent-over row/rock)
Alex S.: 10 + 4 lunge (35-lb. db, 65-lbs., 14 w lunges, 2 push press, pushup/rock)
Joe T.: 12 + 7 step-up (35-lbs., 145-lbs., step-up, strict pull-up/rock)
Terry A.: 13 + 6 step-up (15-lbs, 15-lb. dbs, step-up, 20″, 4 push jerk, row/rock)
John Sa.: 8 + 2 dp (30-lb. dbs; devils press, 7 strict pull-up/rock)
Campbell R.: 9 + 5 step-up (35-lbs., 25-lb. dbs, step-up, row/rock)
Nathan A.: ?? (17.5-lbs., step-up, 22″, 4 sa push jerk/side, row/rock)
Patrick J.: 11 (30-lb. dbs; 8 step-up, 18″, 4 push jerk, pushup/30″ side plank)
Amy S.: 15 + 1 step-up (25-lbs.; step-up, 4 sa pp/side, 10 sa bent over/side/rock)
Joya TD: 9 rnds + 12 step-ups (sub: 12-kg step-up, 2x/arm 12-kg push press)
Chris H: 8 rnds + 3 devil’s press (sub: 45-lb. sa db devil’s press, 10 explosive pushup)
Chris C.: 9 (35-lbs.; 45-lbs.; step up, 10 sa push press)