Bad Ass Class – round 2

17
Nov

Bad Ass Class – round 2

The next edition of the Bad Ass Class is coming up on Dec.7. This time around, we’ll be rowing. Whether you think rowing is fun, frustrating or challenging, you’ll leave this clinic with a more efficient stroke, making your workouts easier. And you’ll probably shed a few pounds of fat too! Registration will open next week. Stay tuned.

Deadlifts
5 sets of 8
*sets only count when they’re above 70%

Cashout
150 Russian Twists (25/15#)
*2-count
**Every time your feet touch the floor, or you stop, a 15 second plank is added to the end of the cashout. If you stop 4 times, you’ll have a 1 min plank at the end. Maximum is 3 minutes.

Tessy - new mom and back at it!

Tessy – new mom and back at it!

10 Responses

  1. Deadlifts
    5 sets of 8
    *sets only count when they’re above 70%
    185-225-255-255-255-265-265
    Cashout
    150 Russian Twists (15#) 20-15-15-15-15-15-15-20-20
    *2-count
    Penalty of 2min plank 60-30-30

    Thanks Shane!

  2. Open Gym
    WU
    Untimed:
    500m row then…
    20 15 10
    Wallball 10#
    Russian KBS 40#
    *all unbroken*

    40 min amrap with 25# ruck
    200m farmer carry 35# each hand
    20 burpees
    100m walking lunges

    3 rounds + 160m farmer carry

    Thanks for jumping in for the ruck fun Mel!

  3. Mark D

    MOB Group WU & MOB

    Deadlifts
    5 sets of 8
    WU – 135#
    165# – 185# – 205# – 225# – 235#

    Cashout
    150 Russian Twists (25/15#) -15#
    Added 1:30 of Plank

  4. Nooner!!

    Mobility x 1
    Group warmup and mobility

    Deadlifts
    5 sets of 8
    *sets only count when they’re above 70%

    Warm up sets 85(8), 105(8)
    120, 125, 130, 130, 130

    Cashout
    150 Russian Twists (15#)
    *2-count
    **Every time your feet touch the floor, or you stop, a 15 second plank is added to the end of the cashout. If you stop 4 times, you’ll have a 1 min plank at the end. Maximum is 3 minutes.

    As RX
    Penalty Plank 2:15 unbroken

    Thanks Steph…really fun and great to see some of my other CFM family members. 🙂

  5. Mobility x 1
    Group warmup and mobility

    Deadlifts
    5 sets of 8
    *sets only count when they’re above 70%

    Warm up sets 95(8), 105(8)
    125, 135, 135, 145, 145

    Cashout
    150 Russian Twists (15#)
    *2-count
    **Every time your feet touch the floor, or you stop, a 15 second plank is added to the end of the cashout. If you stop 4 times, you’ll have a 1 min plank at the end. Maximum is 3 minutes.

    I earned the full 3 minutes of plank 🙂 Great to work out with my buddy 6AM Jackie!
    Thanks Steph great class!

  6. Francis Landry

    Group WU & MOB

    Deadlifts
    5 sets of 8 @ 295# (only had time for 4 sets)
    thanks for sharing the bar Rob

    Cashout
    150 Russian Twists (25#)
    3 min of Plank

  7. WUx1
    Deadlifts
    5 sets of 8
    *sets only count when they’re above 70%
    185-225-(270-275-275-275-275)
    Cashout
    150 Russian Twists (15#) 45-20-25-30-22-8
    *2-count
    Penalty of 2min plank 90 sec unbroken

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