Bring a Friend Day next Wednesday

27
Jul

Bring a Friend Day next Wednesday

This will be the last Bring a Friend before our next Prep Course – which starts Sept.5

Bench Press – 5RM

Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists

17 Responses

  1. Greg

    1: 1 Spartan training with Kevin & Kelly.
    Warm up
    Symmetry bands
    Quad tempering
    5 rounds
    *30 sec wall sit
    *2x20m near crawl
    2 min rest

    5 rounds
    *30 sec bar hang
    *10 burpees
    2 min rest

    5 rounds
    *30 sec plank
    *200 m sand bag run #60

    4/5 wall climb.
    Used foot holds last climb

    Thanks Kelly and Kevin that was fun. 😀

  2. Del

    Bench Press – 5RM
    95-135-155-175-185-195
    Core Cashout
    4 rounds
    25 Flutterkicks (4 count)
    15 Russian Twists
    6:07

    Thanks for the bar share Mark 🙂

    Thanks Shane!

  3. 1:1 with Kevin and Greg

    5 Rounds:
    30 sec Wall Sit
    2x20m Bear Crawl

    2 min rest

    5 Rounds:
    30 sec bar hangs
    10 burpees – touch the bar

    2 min rest

    5 Rounds:
    30 sec plank
    200m sandbag carry (45#)

    Time: 32:45

    6 Wall Climbs

    Thanks Kevin.

    Good job Greg.

  4. Heather B

    Was going to do Helen and then I couldn’t run (2 days post Karen)

    3 rounds
    40m bear crawl
    21 kbs 25#
    12 ring rows

  5. WUx1 + Crossover Symmetry

    Bench Press – 5RM
    95-115-125-135-145-155

    Core Cashout
    4 rounds
    25 Flutterkicks (4 count)
    15 Russian Twists (25# plate)
    4:03

    Great work morning peeps!

    Thanks Shane!

  6. Mario R

    Bench Press – 5RM

    50 – 60 – 70 – 75 – 80 – 85%
    115-135-160-170-185-195

    Core Cashout
    4 rounds
    25 Flutterkicks (4 count)
    15 Russian Twists 25# (2 count)

    3:58

  7. stephdh120

    Bench Press x5
    50-60-70-75-80-85-90(4)#
    Core Cashout
    4 Rounds
    25 Flutterkicks(4ct)
    15 Russian Twists(2ct)(15#)
    Time: 5.50

  8. Tracy

    Bench Press – 5RM
    %50-60-70-75-80-85-90
    #45-50-65-70-75-80-95

    Core Cashout
    4 rounds
    25 Flutterkicks (4 count)
    15 Russian Twists (w/10 # weight
    Time 5:59

  9. Samantha C

    Bench Press – 5RM

    50 – 60 – 70 – 75 – 80 – 85%
    WU-35# – 45-55-65-75-80-85#

    Core Cashout
    4 rounds
    25 Flutterkicks (4 count)
    15 Russian Twists (2 count) 15#

    5:50

    PR of 35# @ 85#. Also got a 90# for a 1RM.

  10. Shane Hayes

    Mobility and Wu
    Group mobility and Wu

    Bench press
    50# DB / 70#/ 80# KB

    Core Cashout
    4 rounds
    25 flutter kicks (4 count)
    15 Russian Twists (2 count) 25#
    3:24
    Great class Amanda.
    Great work everybody!!

  11. Gilles

    mob wux1
    group mob wu
    bench press x 5
    play with the grip
    moving hand on the bar
    65-85
    core cashout
    25 flutter kick ( 4 count )
    15 russian twist 2 count 25#
    3:26

  12. MARK D

    MOB + Group WU & MOB

    Bench Press – 5RM
    WU – 95# – 135#
    155# – 175# – 185# – 195# – 205#…3 reps

    Core Cashout
    4 rounds
    25 Flutterkicks (4 count)
    15 Russian Twists

    TIME: 6:18

  13. Hannah

    Bench Press – 5RM
    45-50-65-70-75-80-85×4-90×1

    Core Cashout
    4 rounds
    25 Flutterkicks (4 count)
    15 Russian Twists, 15lb

    3:35

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