CFT 11192019

View this post on Instagram

Let’s try this again. I posted yesterday but then realized I didnt edit the video correctly (this was how my whole day seemed like it went 🤦🏻‍♀️). And my workout was no different. I spent probably half the time walking around lol. If muscle ups and shoulder to overhead are in a workout I turn into a big freaking baby. I didnt have a pity party per say, but I definitely was NOT enjoying myself. This was test qualifier workout 3. I got to choose how I did them this week and I knew this one was gonna be the most challenging for me so I picked it to go first. Workout was: For time (15 min cap) 5 rounds 4 RMU 13 S2OH (135/95) then increase weight and perform 5 rounds 4 RMU 7 S2OH (185/125) I made it through the first part 😄 Good thing we have time to work on weaknesses @rodricklopez

A post shared by Shawna Norton (@shawna_norton) on

How did everyone's training go yesterday? Did you crush the workout? 

Today we have a pretty straight forward one- its gonna be a "grip and rip" kind of intensity. How long can you hang on to the bar? How bad do you want it? 

Let's see what we got today team!



Lacrosse ball glutes, calves, and mid back.

Stretch upper thoracic, pecs, and quads

then 5 Minutes on each piece of cardio equipment (bike/ski/row) increasing in intensity on each piece, then reset when on the next piece.

then perform

3 Rounds
10 Deadlifts increasing in weight (95/115/145)
15 OHS w/empty barbell x 2 rounds, w/55# x 1 round
30 DU's



2019 AGOQ Workout 1

3 rounds for time of:
15 deadlifts, 155 lb.
35 overhead squats, 55 lb.
90 double-unders

Time cap: 15 minutes

After the workout spend 10 minutes cooling down on the assault bike and mobilize calves and forearms! 


1 comment

  • duybcjpyqd

    Muchas gracias. ?Como puedo iniciar sesion?

Leave a comment