Mario’s Week

6
Apr

Mario’s Week

Enjoy this week of Mario’s creations.

Strength – 1 Deadlift + 2 Power Cleans + 3 Front Squats

AMRAP in 12 min
3 Deadlifts
6 Power Cleans
9 Front Squats
*50% of strength

Sean sets up for a lift

Sean sets up for a lift

24 Responses

  1. 9h00am Lab

    Bench Press 10x10reps
    9 sets @ 115#
    1 set @ 135#

    10h00am Class

    Strength Complex:
    1xDL + 2xPC + 3xFS
    135-155-175-185#

    WOD @ 95#
    = 7 + 1 P.Clean (130 reps)

  2. Jeff L

    Lab

    Bench 10X10 reps

    115-115-115-115-125-145-165-185-205-225(7)

    Nice sharing the bar Mario/Lance/Pat!

    10 Am class

    Strength – 1 DL + 2 PC + 3 FS

    135-155-185(F)-185

    WOD @ 95#

    AMRAP 12 Min

    3 DL
    6 PC
    9 FS

    Score = 6 Rounds even

    Great Lab session and class today Pat!

  3. Lab
    OHS x 5 (Snatched the first one of each set)
    65-75-85-95-105# (PR of 10#)

    Practiced DU’s, and also completed 6 HSPU with 45#plate and Abmat.

    Strength – 1 Deadlift + 2 Power Cleans + 3 Front Squats
    Went to 135#

    AMRAP in 12 min
    3 Deadlifts
    6 Power Cleans
    9 Front Squats
    *50% of strength (used 70#)

    Completed 8 Rounds & 1 FS

    Total:158

    Loved this WOD, Mario. Thanks for coaching, Patrick.

  4. Lance

    Mobility
    Wux1

    Bench Press 10×10

    115-115-115-115-115-125-135-145-155-165

    Strength

    135-155-185-195-205-225

    WOD

    Total: 188 @ #115

  5. Maria

    Group Warmup (I enjoyed the “drill sergeant” style!)

    WOD @ 55#

    9 rounds + 1 clean

    Good WOD Mario! Thanks coach Patrick and nice work today Melanie!

  6. Ryan H.

    MOB + WU

    Strength

    #65-85-105-115

    1-2-3 (Dead lifts, Power Clean, Front Squat)

    WOD @ 65#

    9 rounds + 7 Front Squats

    178 reps total

    Thanks Mario!

  7. Melanie

    Mobility
    WUx1

    Lab:

    OHS with 3sec hold x5
    45-55-60-65-70-75 (5#PR) Thanks for the tips Maria!

    Practiced HSPU with 45# + ab mat x1-2-3-3. First time doing these, so exciting! Thanks Christine!

    Strength:

    1 Deadlift + 2 Power clean + 3 front squat

    75-85-95-100-105

    WOD: 12 min AMRAP @ 55#

    3 Deadlift
    6 power clean
    9 front squat

    Reps: 174

    Great gym time!!

  8. Mobility
    WUx1
    Strength:
    1 Deadlift + 2 Power Clean + 3 Front Squat
    20-25-30-35

    WOD: 12 min AMRAP @ 25#
    3 Deadlift
    6 Power Clean
    9 Front Squat

    159 Reps

    This looked a lot easier than it actually was!

  9. Heather Colleen

    Lab:

    300 Dus (Most unbroken=37…today was NOT a DU day.)
    3×20 Pullups (Blue & purple band)
    20 burpees for time (1:15…good baseline, would like to be under 50 seconds.)

    Strength:

    1 Deadlift + 2 Power Clean + 3 Front Squat

    55-75-80-85-90

    WOD @ 55#

    157 Reps

    I may have wanted to kill you during the WOD, Mario, but if this was a sign of things to come we’ll be BURNING ALL THE CALORIES this week, so….good job!

  10. Trent

    Wu x2 sub pullups for chin ups

    Lab:
    strict weighted pullups x5
    20-35-40-35-20-20
    10 body weight strict pullups

    Shoulder Press: Low weight / high rep:
    55×20 – 60×20 – 65×11 – 65×10 – 55×10

    Class:

    Strength: 1 Deadlift + 2 Power Clean + 3 Front Squat
    100-110-120-135-155-165

    Wod: @ 85#
    3 Deadlift + 6 Power Clean + 9 Front Squat

    Reps = 157

    As tough as the front squats were I’m happy for not dumping the bar with #10 plates.

  11. Shane Hayes

    Mobility
    Wu x 1 @ 15 reps
    Group Wu
    Strength
    1 dl + 2 power clean + 3 front squats
    95/ 115/ 135/ 155 one armed
    Wod amrap in 12 min
    3 dl
    6 power cleans
    9 front squats
    Wod one armed @,115#
    9 rounds even, 162 reps.
    Great class Patrick, great work everybody!
    Tough one Mario, front squats got brutal!

  12. Jen C

    Lab Day
    Mob + Wup x 1 (kipping and full sit-ups)

    Strength – find one rep max for Push Press
    5 x 45 (bar only), 50
    3 x 55, 60
    2 x 65, 70
    1 x 80 (poor form)
    1 x 75 (better form)
    1 x 80 (thank you for the tips Pat and Trent)
    Great sharing the bar with you Trent 🙂

    Wallballs – 14 lbs between 9 and 10 feet

    2 min of Double Unders – pretty broken up

Leave a Reply