Double Down

2
Sep

Double Down

Two classes today, 10am and 11am (Thanks Lora).

Today is a double strength day. Work your way down the strength rotation.

Cashout – Try a cartwheel

If you have extra time, work on a “goat” (something you suck at).

Jill sets up for a solid deadlift. I saw the whole lift. It was really good. Next time she's doing deadlifts, you should watch. You'll be impressed. Seriously!

Jill sets up for a solid deadlift. I saw the whole lift. It was really good. Next time she’s doing deadlifts, you should watch. You’ll be impressed. Seriously!

28 Responses

  1. Chantal Guérette

    Mobility

    WU
    – 15 Wallballs (12 and 10lbs)
    – 15 Burpees
    – 15 Box Jumps (24″)
    – 15 V-Snaps
    – Samson Strech

    WOD “Double Down”
    Push Jerks
    5 x 45-55-65-70-75

    OHS
    5 x 35-45-55-65-70

  2. Maria

    Looking good Jill!

    I love strength days 🙂

    Shoulder Press x 5
    55-60-65-70-75 (PR for reps)

    Frontsquat x 5
    90-105- 110-115-120 (PR for reps)

    Cashout : worked on strict pullups and ring dips.

  3. Mob + Skipping + WU

    Bench Press 3-3-3-3-3
    135-155-175-195-215(X)

    Overhead Squat 3-3-3-3-3
    95-115-135-155-175(x2)

    Practice Double-Unders = 67 unbroken

    Shoulder/Pec Mobility w/ Lacrosse ball

  4. Blake

    Mob / Skipping / WU

    Back Squat x 5
    180 – 195 – 210 – 225 – 245 (PR reps)

    Weighted Barbell Situps x 5
    45 – 65 – 95 – 100 (PR reps)

    Double Under Practice : Stink

    Fun day!

      1. Lora

        Hey, your cartwheels weren’t that bad…just a little “over-rotated”. Congrats on your back squat and weighted sit ups PRs. 🙂

  5. Kevin Mack

    Mobility

    WU
    – 15 Wallballs (20#)
    – 15 Burpees
    – 15 Box Jumps (20″)
    – 15 Situps

    WOD “Double Down”
    Front Squats x 5
    95-115-135-155-165#

    Deadlifts x 5
    135-155-185-205-225#

    800m Run

    Thank you for coaching, Lora.

  6. Jeremy L

    Mobility
    2 min double unders ( starting to click )
    WU x1 of
    15 wall balls
    15 burpees
    15 Box jumps ( walk ups as my calfs are hurting)
    15 sit ups

    Strength 5 reps of push press
    135-175-185-195-210
    Last 5 felt the legs shake

    Weighted sit ups x 5
    45-65-95 ( slim picking on the 10#)
    Need to work on these at lower weight to help with shoulder stability)

    Cash out: 3 graceful cartwheels
    Had fun sharing the bar with you Blake.

    Thanks for opening the gym Lora!

  7. Adam Pridham

    Mobility
    WUx1:
    – 15 Wallballs (20#)
    – 15 Burpees
    – 15 Box Jumps (24″)
    – 15 V-Ups

    Strength 1:
    Push Jerk: 45, 75, 85, 95 115

    Strength 2:
    Cleans: 65×10 85×10
    Hang Power Cleans: 85×20
    Still working on form for these, practice makes perfect.

    Cashout:
    Tried a cartwheel. It was… interesting
    Tried some handstands

    Ran 5k – 29:45

    Thanks for the great class Lora!

  8. Steph L

    Mobility
    WU: 15 Reps
    Wall balls @10#
    Burpees
    Box Jumps 20″
    Sit ups

    Deadlifts:
    85,95,110,120,130(PR) x5

    Push Press:
    45,50,55,60(PR) 65(PR) x5

    Cash out : Cartwheel! Foam Rolling & lacrosse ball

  9. Jeff L

    Mobility
    WU: 15 Reps
    Wall balls @20#
    Burpees
    Box Jumps 20″
    Sit ups
    Samson

    Bench Press X 3

    225-235-245-255-265

    Push Press X 5

    135-155-185-205-215 (2)

    Thanks for opening the gym today Lora.

  10. Craig H

    Mob
    2 min skipping
    Wu

    Overhead squat
    85,90,95,100,110pr

    Shoulder press
    85,90,95,100,110pr

    Cash out: did a couple cartwheels

    Thanks for the class Lora

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