Double Down

5
Mar

Double Down

Today is a double strength day. Work your two (or one) strengths of your choice.

Cashout – 20 Bar-facing Burpees

If you have extra time, work on a β€œgoat” (something you suck at).

Melissa

Melissa

36 Responses

  1. Rachel

    mobility
    wu x 2
    group wu

    Double strength day : 5×5
    Back squats – 15, 25, 35, 45, 55
    Overhead squats – 15. 25. 35. 45. 55

    Cash out – 20 Bar facing Burpees

  2. Ginette

    Mobility
    Warm up x2
    Group warm up
    Double strength day:

    -back squats: 45, 55, 65, 75, 80 (Γ—3) πŸ™‚
    -push press: 45, 45, 50, 55, 60 πŸ™‚

    Cash out: 20 bar facing burpees!

    Great class coach Patrick, nice sharing the bar with you Jackie!

  3. Jackie Cantin

    WU x 2
    Group warmup

    Double strength day

    Back squats 5×1 rep
    45, 55, 65, 75 , 85, 95 (f), 95 PR

    Push press 5×3 reps
    40, 45, 50, 55, 60, 65, 70 PR

    Cashout
    Bar facing burpees x 20

    Thanks for sharing the bar Ginette and for the encouragement!

    Great class Coach Patrick. As always.

  4. Blake

    WU x 1 (low effort = low results)
    Group barbell WU

    Back Squat x 5
    135 – 155 – 185 – 225 – 250 (PR reps)
    Tried 275 x 1 but failed when back rounded at the bottom

    Push Press
    5x: 125 – 135
    3x: 150
    1x: 175 – 180(f)
    Need to keep rib cage down so my push press doesn’t turn in to a chest press.

    Cashout: 20 bar facing burpees

    Annnd, took all water bottles, clothing articles and workout logs home! PR!

    Nice change of pace. I am really loving the programming, the last couple months especially!

    Great class Coach Patrick!

  5. Amanda

    Went to a nooner! Haven’t wod’ed since Saturday, and haven’t done much for the last few weeks so I didn’t go too heavy.

    Deadlifts: 5x 135-150-150-165-185
    Back Squats: 5x 95-115-125-130 – oops, dammit. I meant to do 5 sets.

    10 1-armed burpees.

    Josh – you’re SO CLOSE! Keep working at it!

  6. Lisa

    Wupx2
    Group wup
    Double down
    5×3
    Shoulder press
    45-50-55-60-65
    Push jerk
    65-75-80-85-90×2
    Cashout 20 bar facing burpees
    Row-500m

  7. Melissa H

    Mobility
    WU x 1
    Worked on pull-ups from a dead hang

    Group WU

    Deadlifts x 3
    95-135-160-180
    (Not a PR…need to work on new grip)

    Power Cleans x 3
    65-75-85-95-100(1) PR
    Did 95 in last year’s games and have been stuck there since. Happy to get at least 1 at 100…hopefully there are more on the way

    Cash out: 20 bar facing burpees

  8. BJ

    mobility
    wu x 2
    group wu

    Double strength day : 5Γ—3

    Pause Overhead squats – 40. 45. 50. 50. 50 (thanks to Kevin for working with me on my form!)
    Thrusters — 55. 60. 65. 70. 75 (PR)

    Cash out – 20 Bar facing Burpees

  9. Amy Hogan

    Mobility
    Warm up x2
    Group warm up
    Double strength day:

    -cleans: 55-60-65-70-75(5x)
    Worked on kettlebell swings at 35#

    Cash out: 20 bar facing burpees

  10. mob wux1
    group wu

    double strength
    over head squat
    45-55-55-55

    back squat
    2 sec pause at the bottom

    135×5 185×5 205×5 225 x5 no pause 245×4 no pause

    cash out
    20 bar facing burpees

  11. Kelly B

    Mobility
    WUx1
    Group WU

    Strength: OHS
    40, 45, 55, 55, 55

    Toes to Rings
    50 Wall balls @ 14#

    Cash out: 20 bar facing burpees

  12. Mobility
    Warm up x2
    Group warm up
    Double strength day:

    Power Cleans: 135×3-155×3-185×3-195×3-205×1

    Practiced Doubles
    Worked on somewhat of a kip

    Cash out: 20 bar facing burpees!

    Great class Kevin.

  13. Mobility
    Warm up x2
    Group warm up
    Double strength day:

    Power Cleans: 95×3-105×3-115×3-135×3-145×3-155×3

    Practiced Doubles
    Worked on pull-ups

    Cash out: 20 bar facing burpees!

    Fun class Kevin!

  14. Steph L

    Mobility
    WUx2
    Calf Smashing

    OLY Class

    1 Power Snatch + 1 OHS + 1 Snatch Balance x4
    55-60-65-70

    Tall Cleans 5×2
    35-40-45-50-50

    Front Squat Holds 5sec 5×2
    65-75-85-95-100

    Cashout: 20x Bar Facing Burpees

    Fun class wish I could go to oly class more often!

    Thanks Kevin!

  15. Mob + WU x2
    Calf Smash + Quad Roll + Scap Ball
    Burgener x2

    P.Snatch + OHS + Snatch Balance x4 (up max 80% PS)
    95-105-120-135

    Tall Clean 2-2-2-2-2
    45-65-75-85-95

    Pause Front Squat (5sec) 2-2-2-2-2 (up max 80% FS)
    135-165-185-205-215

  16. Craig H

    Mob + WU x2
    Calf Smash + Quad Roll + Scap Ball
    Burgener x2

    P.Snatch + OHS + Snatch Balance x4 (up max 80% PS)
    95-115-125-135

    Tall Clean 2-2-2-2-2
    45-65-85-95-105

    Pause Front Squat (5sec) 2-2-2-2-2 (up max 80% FS)
    135-185-205-215-225(1) failed second attempt.

    almost met my worst gym fear tonight and shart in my shorts on my last pause. decided to bail out instead of taking the chance. great class kevin

    cash out 20 bar facing burpees

  17. Ryan F.

    – Mob
    – WUx2 (2 consecutive [ugly as hell] pull ups without a band, double my previous PR :P)
    – Group WU (3 of everything)

    Shoulder press x3
    85-95-105-115(failed a bunch… Have managed 115 before but couldn’t make the bar go up tonight)

    Overhead Squat x3
    65-75-85-95-100(PR, previous 1RM was 90, still more about stability/form than strength)

    20 bar facing burpees

  18. CAM

    Mob
    WUX2

    Group WU
    WOD: Double Strength Day

    OHS:

    5×3
    95 – 115 – 135 – 140 – 145 (2)* fail

    * Need to remember to rotate and lock elbow and force armpits out, thanks Kevin.

    Weighted pull-ups
    5X5
    40 – 45 – 45 – 45 – 45

    Practised strict muscle up’s

    20 Bar facing burpees.

  19. Krystal

    Mob
    WU x 2
    Group WU

    WOD – Double Strengh Day

    Front Squats – 5×5
    35, 40, 45, 50, 55.

    Deadlifts – 5×5
    55, 65, 70, 75, 80.

    Practised double unders.. got to 16 : )

    20 bar facing Burpees.

    Fun class!

  20. Gabriel

    WUX2

    Group WU
    WOD: Double Strength Day

    Squat Cleans
    3×10
    95-115-135

    Deadlifts
    3×10
    185-235-285 very broken up the 285 due to grip. Farmers carries for me.

    20 Bar facing burpees.

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