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Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

DB Day

Here are your options if you haven’t completed the following tests:
Front Squat
Deadlift
Upper/Lower Endurance
Lactic Tolerance

Daily Workout

DB Hang Power Clean and Jerk x5
15 min to build up

AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(50/35#)

Leondra

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24 Responses to “DB Day”

  1. DB Hang Power Clean and Jerk x5
    25-35-40-50

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (35#)

    5 rounds + 5PP

    Merci Ingrid!

  2. DB Hang Power Clean and Jerk x5
    20-25-30-35-40

    AMRAP in 10 min

    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (30#)
    5 Rounds + 10 Rows +1 Push Press

    Push presses slowed me down

  3. Front Squats: 95-115-135-165 (x5). Orange III

    Lactic tol. 65/jumping pullups in 4:56. Blue.

  4. DB Hang Power Clean and Jerk x5
    30-40-50-60-65#

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (40#)

    Did Purple, as my UB push is still in purple.

    5 rounds + 5 burpees

    Great wod!

  5. Testing!

    Front Squats x3
    115 – 155 – 175 – 185 – 190 (PR to Blue II)

    Lactic Tolerance test @ Orange I
    21 – 15 – 9
    Burpees
    Jumping pull-ups

    *6 min cap

    Completed the 15’s, my burpees were SUPER slow today, my arms felt like lead.

  6. DB HC + J: 15-20-25-25-25#

    AMRAP in 10 min (Orange): 15# DBs
    10 Renegade Rows
    10 Push Press
    10 Down ups over bar
    = 5 rounds + 9 RRs

    Thanks Kevin!

  7. DB Hang Power Clean and Jerk x5
    20-25-30-35-40-45

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (25lbs)

    5 rounds

  8. Re-tested front squat and lactic tolerance: no change

    Thanks for the tips on the front squats Kevin! And putting up with my lack of plans… Testing is stressful 🤣

  9. Here are your options if you haven’t completed the following tests:

    Deadlift
    145-195-225-245-275-325-345# (matched PR and maintained level @ Purple III)

    Upper / Lower Endurance:
    21-15-9
    DL @ 185#
    DB Press @ 35# (.4xBW)
    Time: 5:44 within seconds of previous test results and maintained level @ Purple III

    Notes: No time to ponder life in this one… with 16 secs to spare to time cap
    DL sets (8-7-6) (6-5-4) (5-4) very short rest
    DB Press sets (3-hang-3-down shake out… repeat)… went to 2s during the 15 segment… then single for the last 5 reps on the 9s)

  10. Warmed up with some deadlifts, up to 105×5

    Upper/lower endurance
    21-15-9
    Deadlifts 95#
    24” box push-ups

    5:47

    Went from yellow III to orange I!

  11. Deadlift retest
    135×5, 225×5, 245×3, 275×3, 295×1, 300×1
    Blue III to Purple (PR of 5#)

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    7 Burpee Over DB
    35#

    5 Rounds + 10 reps

    Thanks Kevin!

  12. HPC & JERK x5
    15 min building
    *done at home so did it with bar instead of DB

    65-70-75 (found these very hard tonight)

    AMRAP IN 10 mins (Purple wod with yellow weight 15# … all I have at home 😂… should have been orange weight but I’m glad it was yellow lmao)
    10 Renegade Rows
    10 Push Press
    8 Burpee over DB

    5 rounds + 5 push press
    Total reps 155

  13. DL
    110#/8
    145/5
    175/3
    200/1
    2× 210/1 (F)
    Purple

    Upper/ Lower End
    21-15-9
    DL(95#)
    Box push-ups (24″)
    Orange 1

  14. DB Hang power clean &jerk x 5
    20-35-40-45
    AMRAP in 10 min
    10 renegade row 35#
    10 push prees
    7 burpees
    6 round

  15. Deadlift x5
    85-125-135-145-155

    Upper / Lower Endurance:
    21-15-9
    DL @ 135#
    DB Press @ 20# (.25xBW)

    Time: 5:36

  16. Staff meeting so home workout
    20-18-16-14-12-10-8-6-4-2
    kB thrusters 50#
    Situps
    Burpees
    Leg levers

    29:15 total.

  17. Tested Front Squats : 145 x 1 (Purple)
    Tested Lactic Tolerance:
    21-15-9
    Thrusters @ 45#
    Jumping pull ups

    4:20….(Blue).

  18. DB Hang Power Clean and Jerk x5

    25-35-40-50

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (35#)

    3 rounds + 12 reps

  19. WOD with 25# dumbells and scaled to 7 burpees.
    4 rounds + 3 push press

  20. DB Hang Power Clean and Jerk x5
    20-25-30-30#

    AMRAP in 10 min
    10 Renegade Rows @25#
    10 Push Press
    8 Burpee Over DB

    Total: 6 + 10 rows

  21. DL x1
    275-315-335-365-385-405

    Diane 165#/pushups = 3:31

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