Strength Day

3
May

Strength Day

Deadlift 5x8reps
Build up to a heavy set

3×10 reps
Ring Pushups

Adam

12 Responses

  1. Mario B.

    Deadlift 5x8reps
    Build up to a heavy set
    225-275-295-315-335 (that would be my 77%, so right around the 8RM)

    3×10 reps
    Ring Pushups
    10 – 4 x 1 arm cross + 6 RPU – 4 x 1 sided straight arm PU + 6 Ring PU.

    “Fun” Cashout + 10 Mickenzie Pushups.

    Thanks for the class shane
    Good job 6 amers!

  2. Del

    Deadlift 5x8reps
    Build up to a heavy set
    225-245-265-285-295
    3×10 reps
    Ring Pushups
    2 Unbroken sets then 6-2-2

    Thanks Shane!

    OG – Partner WOD with Heather
    60 cal row
    60 DL (95#) 30-30
    50 cal row
    50 burpees 15-15-10-10
    40 cal row
    40 power cleans 15-15-5-5
    30 cal row
    30 pullups15-7-4-2-2
    20 cal row
    20 S2O 10-10
    10 cal row
    10 thrusters 5-5
    20:37

    Thanks Heather!

  3. Rob C

    OG – Partner WOD with Tracy

    60 cal row
    60 DL (95#) 30-30
    50 cal row
    50 burpees (5’s)
    40 cal row
    40 power cleans (10’s)
    30 cal row
    30 pull ups (ring rows – 15’s)
    20 cal row
    20 S2O 10-10
    10 cal row
    10 thrusters

    22:59

  4. Christie Neate

    Deadlift 5x8reps
    Build up to a heavy set
    125-145-165-175-195# (80%)

    3×10 reps
    Ring Pushups
    1 set from standing; 2 sets from the floor (broken into 5-5)

    Cashout Done…ish.

    Thanks Matt

  5. Lindsay Sherwood

    Powerlifting class:

    Squats x 3:
    50%-60%-70%-80%-90% (max 10)

    110-125-150-170-190 (got 5 reps! Felt wayyyy better than the last time we did squats)

    Weighted step ups: 3 x 10 on 12inch box with 25# plate
    20-25-30

    Glute ham raises: 3 x 10-15
    85-106-125 (only got 12 reps)

    30-25-20-15-10
    Ab mat sit ups
    Supermans

    Thanks Shane!

  6. Heather skeard cooper

    Powerlifting class:

    Squats x 3:
    50%-60%-70%-80%-90% (max 10)

    125-150-175-200-225(2 reps)

    Weighted step ups: 3 x 10 on 20” box
    35# KB in each hand

    Glute ham raises: 3 x 15
    135-175-195

    30-25-20-15-10
    Ab mat sit ups
    Supermans

  7. Kelly B

    1:1 with Kevin
    Crossover Symmetry

    Cleans (straight arm pull + squat clean x2)
    55-65-75-85-90-95#

    5-10-15 yard Shuttle sprints 8 rounds
    17.9
    16.6
    16.6
    15.8
    15.8
    16.3
    16.3
    16.4

  8. OG

    Deadlifts x8
    225-255-265-275-305#

    Ring Push Ups 3×10 all done unbroken with a little break between the first two and a long one between the 2nd and 3rd talking to Fred

  9. Derek

    Deadlift 5x8reps
    Build up to a heavy set
    195-225-275-305-325 (could increase next time )

    3×10 reps
    Ring Pushups

    1RX, 1 messy archer ,1RX

    Thanks Shane

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