Need some skill work?

15
Apr

Need some skill work?

Double unders haven’t clicked yet? Maybe the split jerk is giving you a hard time? Or you just want to be able to climb that damn rope!?

If you’re looking for some extra coaching for certain lifts, skills, or just want 1:1 focus against your specific goals, this could be a great option for you. Also includes video analysis services.

PrivateΒ 
1 x 30 min session – $30
10 x 30 min sessions – $270 (save $30)
20 x 30 min sessions – $500 (save $100 – best value)

1 x 60 min session – $45
10 x 60 min sessions – $400 (save $35)
20 x 60 min sessions – $750 (save $150 – best value)

Semi-private (with a buddy or family member)
10 x 30 min sessions – $220 each (save $50 each)
10 x 60 min sessions – $325 each (save $75 each)

Email [email protected] to book your session.

Deadlift x5
5 sets @ 60%

Overhead Weighted Situps
3-3-3-3-3

OR

Weighted K2E
3-3-3-3-3

Cashout: Tabata Planks

Matt working on double unders

Matt working on double unders

46 Responses

  1. Kimmy

    It was nice to get to an 8:30 class this morning!

    Strength Deadlifts x5 @ 60%
    WU 185#
    240# for 5 sets

    Overhead Sit-ups x3
    45-65-70-75-80

    Tabata Planks (pretty sure it was a PR for not giving up)

    Bonus cash out-400m run (let’s be honest, only because everyone else was doing it)

    Great class ladies πŸ™‚

  2. Tara Betts

    Deadlifts x5 @60%

    120-120-120-120-120

    Weighted overhead sit-ups x3

    45-45-45-45-45

    Cash out: Tabata planks. Was quite fun. You made it Kim!!

    400m run. Thanks for joining me girls. Fun class. Thanks Kevin!

  3. Christie

    Deadlifts x5 @60%

    95-95-95-95-95

    Weighted overhead sit-ups x3

    45-45-45-45-45

    Cash out: Tabata planks. They were tough …

    400m run. Nice to get the fresh air!
    Thanks ladies!! And Kevin ha :)!

  4. Crystal

    Mobility
    44 Birthday Burpees! o_O
    Did Monday’s WOD (scaled)
    60 RKBS
    60 HRPU
    60 Sit Ups
    60 Squats
    120 Single Skips
    Time: 15:40
    Thanks Ron!

  5. Blake

    Open Gym Nooner!

    DU practice

    Deadlift 5 x 5 @ 235

    EMOTM for 8 min of Goats:
    Odd: 10 Thrusters @ 105#
    Even: 20 Double Unders

    Couldn’t manage the thrusters unbroken but got them in anyway.
    Doubles actually felt better when I was tired.

  6. Jeff L

    44 Birthday Burpees for Bill

    Wod – AMRAP 7 MIn

    7 Thrusters @ 115#
    3 MU’s scaled to 9 Ring Rows

    Score – % rounds and 7 Thrusters

    Thanks for the class Ron!!

  7. Kevin

    Thank you Bill for providing me with the opportunity to work on my fitness. 44 burpees!

    Deadlifts x5
    135-185-245-245-245-245-245

    Partner WOD with Hamanda
    16 rounds
    25 Squats
    2x10m Farmer’s Carry (80#)

    11:02

    Weighted K2E x3
    6-6-8-10-10

    And cash out picture with Bill for his 500th class!

  8. Alaina

    Deadlifts
    5 x (85-105-125-125-125-125-125#)
    OHWS
    3x (35-40-45-50-55) Great partnering with Baukje πŸ™‚
    Tabata plank
    500m run
    6TTR
    Bar hang 25secx2
    Thanks Mario!!
    Any way to keep yourself signed in on this new site? I have to put in my name and email to comment each time.

      1. Mario

        I cannot either. At first glance it just looks like the ability to login with a wordpress account is out.

        Personnaly i dont mind. Google’s auto-complete is my friend. πŸ™‚

  9. Baukje

    Private 4pm session for Alaina and I! Only 2 in the class! πŸ˜€ was fun!

    Deadlifts 5 x 5 sets @ 60%
    WU 40% @ 80# x 6
    50% @ 100# x 5
    60%@ 120# 5 x5

    Overhead Situps
    3 – 3 – 3 – 3 – 3
    35# – 40# – 45# – 45#(had to work on technique. Remember not to swing the bar!) – 50# and did 55# to try, but only get 2 reps!

    Tabata planks

    +500ish m run with Alaina (thanks for the great company!)

    And… my abs hurt before class (could barely do a situp for warmup) They hurt so much more right now!!!

    Thanks for a great class Mario!

  10. Gilles

    mob wux1 + 250 row
    deadlift x5 60%
    warm up 135×5
    195×5 5 set
    weght knee to elbow
    8#x3 10#x3 12# fail
    cash out tabata plank
    run 400 m angle was still hurting

  11. Tina W

    Deadlift x 5
    5 sets @60%

    warm up 85# x5
    110# x 5 x5

    overhead weighted sit ups
    3-3-3-3-3
    20-25-30-35-40# could only do 25# before

    cash out Tabata planks ….yay me i did it πŸ™‚

  12. Cara

    250m row
    24′ box jumps, practicing for spring fling.

    Deadlifts x5 @ 60%
    85-105-125-125-125-125-125#
    felt good to work on technique at a lower % than usual….but deadlifts will probably always be my least favourite movement haha

    OH weighted sit ups w/ Matt (the one in the pic)
    5 sets of 3 @ 40-45-50-55-60#
    last time we did these x5 I went up to 75#….safe to say I’m sore from Monday!

    cash out: tabata planks!

    fun strength day, thanks Mario!

  13. John Gunn

    Mob, WU, 250m row (48.3s @ damper 7)
    Group mob

    Deadlift 5×5 @ 60%
    (WU 150) 180-180-180-180-180

    Weighted overhead sit-ups x3
    35-55-55-65-70(x1)

    Tried to hit the 70# twice more but couldn’t. But that’s a PR, I think at least 10#!

    Cashout: Tabata plank hold

  14. Mario

    Mob + WUx1 + Row 250m

    Deadlift x5
    135-225-265-265-265-265-265#

    Weighted K2E
    6-14-16(2)-14-16#

    Tabata Plank

    WOD: “Crazy 80s”
    80 KBS 53#
    80 Pushups
    80 Situps
    80 Air Squats
    80 Double Unders
    = 19:30

    Did Monday’s WOD in 8pm open gym, because apparently you’re not allowed to make WODs and not do them. πŸ˜›

  15. Blake

    Annnd we’re back!

    Spring Fling WOD practice run with Vanessa and Kim & Jeff.

    Partner WOD
    50 Double Unders
    40 Box Jumps 24″ / 20″
    30 Push Press 95 / 65#
    20 KBS 53 / 35#
    10 OHS 95 / 65#

    Time: 5:21

  16. Vanessa

    Ran around the block and up to St George and back. 1 mile and some

    Lots of Mobility
    Practiced hang power snAtchy at 35 and 45# 10 reps
    Negative pull ups x10
    Toes to rings 5×2
    Farmers carry- 5 burpees per round- 4 rounds

    Spring fling WOD #3 with Blake (YAY!)
    Time 5:21. See his post for WOD.

  17. Shane Hayes

    Mobility and Wu x 1 + cross over symmetry
    Group mobility
    Strength 5 x 5 deadlift @60%
    225/ 315 x 5 x 5
    Weighted knees to elbows
    20# x 3 / 25# x 3 for 4 sets tried the 50# ball but no go…
    Tabata planks
    Great class Amanda, great work everybody!
    Quick Atlas stone Wod with Kevin
    30 lifts over the shoulder plus one Burpee while partner lifted. 4:51
    Was fun Kevin, thanks!!

  18. Kimmy

    Round 2 for the day
    Open Gym

    Warm Up- I did 2 box jumps at 24″. That is a huge deal for me as I fear the box.

    WOD #3 for Spring Fling with Jeff
    50 DU’s
    40 Box Jumps
    30 Push Press
    20 KBS
    10 OHS
    Time : 4:51

    Clean and Jerk Practice
    95-135-155-165-175 failed the jerk.

  19. Jeff L

    8pm open Gym

    Spring Fling WOD # 3 with Kim

    Time – 4:51

    Clean and Jerk

    135-185-205-215-215

    First 215 was a power clean PR!

    Thanks for the class Amanda!!

  20. Kelly B

    Mobility
    WU x 1 + 250m row
    Group Mobility

    Deadlift x5
    5 sets @ 125#

    Overhead Weighted Situps (Thanks for sharing Helen and Jenna)
    3-3-3-3
    35-45-55-65#

    and a few Weighted K2E @ 6#
    3-2-1

    Cashout: Tabata Planks

    Fun class. Thanks Amanda!

  21. Gabriel

    wux2
    Deadlift x5 @ 60%
    230#

    Weighted knee to elbows
    used med ball between feet.
    10#-14#-20#-25#
    Did slow ones usinng 14# and 20#

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