Strength Day


Strength Day

Push Press 3RM

Weighted Pullups 3RM

Weighted Dips 3RM

Some pre-wod mobility

Some pre-wod mobility

43 Responses

  1. Singer, Alaina (ASD-E)

    Hi Kevin,

    I cannot seem to book three classes this week. It says attendance limit when I try. I am booked for today and Thursday and would like to add Sat. morning please.


    Alaina Singer Grade Two Teacher Salisbury Elem. School ________________________________

  2. Kelly B

    WU x 1
    Group WU

    Push Press 3 RM
    45, 55, 65, 75, 80

    Weighted Pullups 3 RM
    bandless, bandless, bandless, 2.5#, 5#

    Weighted Dips 3 RM
    10#, box, ring dip practice

    Great class Marie Noelle!
    Nice sharing the bar with you Jackie ๐Ÿ™‚

  3. Chantal L.

    Mob + WU + group WU

    Strength day!

    3RM push press
    95-105-115-120 (x2), 120 (F) .. boo.

    3RM Weighted pullups (sub for ring rows)
    did 5 sets with being more vertical each time

    3rm Weighted dips
    no weight, 10# plate, then switched to 10# plate under feet, 45# plate under feet and then a 12″ box. Much harder then having weight on my lap.

    Awesome class this morning!

  4. Vanessa Champion

    Quick WU
    50 no show burpees. Thanks for pullin out the last 6 with me Anthony… And for the heckling haha

    Push press:
    I know I can do more than this but it just wasn’t happening this morning

    Pull ups
    Ring rows 3×5
    A few jumping pull ups and some practice with the initial pull

    Ring rows
    Happy to be able to actually hold them this time without a box under feet

    Skill practice: DU’s. Thanks for helping me realize my left wrist is slow Kevin!

  5. Blake

    Foam Roller Goodness

    Push Press x 3
    95 – 135 – 145 – 155 – 165 (must get head through quicker)

    Weighted Pullups x 3
    25 – 30 – 35 – 40 – 45 (5# PR)
    — managed one one-handed pullup ~ tough!

    Weighted Ring Dips
    – Not a total failure as I was able to do a couple strict ring dips and a few ring dip holds.
    – Tried a couple L-Sit ring dips (got 1), and all-in-all the wrist felt ok! A ways to go but happy with the progress!

    Double-Under Practice
    – Managed sets of 20, 19 & 18 in between sets of 3 and 4. Looooong ways to go there.

  6. Shane Hayes

    Wu x 1 Ring rows off 20” box a little below horizontal
    Group mobility and Wu
    Push Press 3rm
    135/ 155/ 185/ 205/ 215x 1 failed second press 10 lb pr on 1 rep
    Weighted Pullups 3rm
    50/ 70/ 80/ 90/ 105 x 2 7/8 chin was at the bar but Marie no repped me… Pr 5 lbs
    Weighted Dips 3rm
    40/ 50/ 60/ 70/ 80 pr 10#
    Great class Marie, great work 6 amer’s!!

  7. Push Press 3-3-3-3-3

    Pull-ups 3-3-3-3-3

    Ring Dips 3-3-3-3-3

    GHD Sit-ups – 3×15
    GHD Hip Ext. – 3×15

  8. Steph L

    Group Mobility/ Barbell WU

    Push Press: 3RM

    Pullups: x3
    5 Sets of Negatives

    5 Sets of Negatives

    Great Job 5:45 Class!

  9. Craig H

    3rm push press
    95,135,145,155(sloppy), 155 good reps PR
    3rm pull ups strict
    3, 3, 3, 2 7/8 pr
    3rm dips weighted
    Strict, 15, 20, 25(2 reps)pr

    Tried a weighted pull-ups after but could not get the chin fully over. Things are progressing as I used a band last time and was able to a bunch without this time

    Did a 100 cash out du and after some helpful advice I was able together a new pr of 45 reps thanks Mario, Stephen, and Kevin

  10. Jack

    3 RM push press From floor
    135,155,175,195,215×2,215×3 (15lb PR)

    3 RM weighted pull ups
    45,53,53,63×2,63×2 (8lb PR)

    3 RM weighted dips
    30,40,53,70,75×2,75×3 (30lb PR)

    Thanks for making me push Cam.

  11. Spencer


    push press x 3

    weighted pull ups x 3
    ring rows-ring rows-ring rows(box)-ring rows(box)-negatives-negatives

    weighted dips
    dip holds (x5)

    Cashout: Worked on DUs and managed to string together 51 ๐Ÿ™‚

  12. CAM

    3RM push press:

    3RM weighted Pull up
    45, 53, 65, 70

    3RM weighted Dips

    Fun night with Adam, Jeff, Jack and Marcel
    Thanks Kevin.

  13. Corinna

    WU x 1

    Push Press: 3RM

    75-95-105-110-115-125 ( A long time since I push pressed 125)

    Weighted Pull-ups: 3RM

    Strict – 10 – 12.5 – 15 – 17.5

    Weighted Ring Dips: 3RM


    Fun class Kevin. Great energy at the gym tonight!

  14. Ryan

    – Mob
    – WUx1

    Push press x5,3,3,3…
    65-85-95-105-115-120(1x F)-120

    Pull ups x3:
    5 sets of negatives

    Ring dips x3:
    5 sets of negatives

  15. Lora

    Mobility + WU
    Foam roll quads and lats
    Group push press progressions with barbell

    Strength 1: Push press (3RM)
    75-95-105-120-135# (PR for reps)
    Felt like I could have gone heavier. 140# is my current 1RM. Next time…
    Thanks for doing the math for me Marcel ๐Ÿ™‚

    Strength 2: Weighted pull ups (strict) (3RM)
    BW-10#-10#-10#-10#(2) then BW (1)
    Really happy with this. First time EVER doing weighted strict pullups!
    Thanks for sharing a bar (and putting the KB on my foot) Gerry.

    Strength 3: Weighted dips (strict) (3RM)
    These felt awesome.
    Nice sharing the rings with you Jeff L and Gerry.

    Worked on some handstands.

  16. Jeff L

    Push Press X 3


    Weighted pull up X 3 = Ring rows more horizontal each time for 5 sets

    Weighted dips X 3 = Ring dip negatives

    Box-knees bent-knees bent-on toes-on toes

  17. Mobility / wu x2 (10 reps)

    Push press 3x 75-85-100-110-115 2×120# (previous 1rm was 105… Pr!) thank you so much kev and uncle P for the tips and for having shared the low rack with me!

    Weighted pull-ups 3x 20-25-30-25

    Weighted dips (with rings at armpit level – keeping hollow body) 3x 20-25-25-30-20

    Great work 4:15 and thanks again Kev for great class!

    Loved meeting baby Holly for the first time! She already looked so comfortable at the gym!

  18. Amy Hayes

    Group mobility & WU

    Push press 3 RM

    Weighted pullups x3
    Negatives, negatives, ring rows, negative (x1), ring rows(ร—2)

    Weighted ring dips x3
    On a box leaning back legs straight for all 5 sets.

  19. Amanda

    Push jerks
    3x 65-75-85-95-105(1)-105(f)-105(f)

    Weighted pullups
    3x BW-5-10-5-5

    Weighted dips
    3x BW for all (worked on keeping my body straight)

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