Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

Stay up or get down

  • Home  
  • Stay up...

Floor Press
4 sets x8-12 reps
*10 min to build

In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95/65#)

Congrats to Allyson for earning her 500 shirt!

Related Posts

29 Responses to “Stay up or get down”

  1. At Home…
    Floor Press
    4 sets x8-12 reps
    *10 min to build
    2×35# DB for 12 reps x 4

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (95/65#)

    3:00-2:00-1:30-1:30

    Used 2 35# DB for the breaks.

    Now ready for shoveling 😛

  2. Floor Press
    4 sets x8-12 reps
    *10 min to build: 35-45-55-60#

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (45#)
    Total plank time = 5:15
    ~ 4 rounds of back squats

    Fantastic job Karen on a 12 min plank 💪🏽
    Thanks Kevin!

  3. Floor Press
    4 sets x8-12 reps
    *10 min to build
    55-60-65-75 (all x 10)

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (35#)

    High plank 2+1+1+1:30+:45= 6:15 total
    4 sets of back squats

    @home

  4. Floor press 95-115-135-145
    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (95#)

    7:35 planking, 3:30 first round lost track of numbers, arms got toast and other rounds were not too long

    Squats were quick though which helped timewise

  5. Floor Press
    4 sets x8-12 reps
    95(x12)-135(x12)-155(x12)-165 (failed on 10)

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (95/65#)
    Score: 6:37 in 3 sets

  6. Floor Press to 135#

    In 12 min:
    Max. High Plank
    *Every break, perform 15 Back Squats @ 95#

    Score: 6:23
    ( 2 / 1 / 1 / 1 / 1:23 )

  7. Floor Press
    55-60-65-70 x10

    in 12 min, max high plank
    15 squats (45#) every time you break

    5:38 in plank

  8. Floor Press
    95-115-122-130 x 12

    in 12 min, max high plank
    15 squats (95#) every time you break

    6:09 mins in total.

  9. Floor Press x8
    55/65/75/85#

    12 min
    Max High Plank
    *every break 15 back sq(35#)
    5.52

  10. Back squats @ 65#

    1:30
    1:30
    1:00
    1:00

  11. Floor Press
    4 sets x8-12 reps
    *10 min to build
    55-65-75-80 x 12

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (95/65#)
    4:00
    2:00
    3:18(because Kevin said we couldn’t drop… But this set was ugly 🤣)
    Total 9:18 of high plank

  12. Floor Press
    4 sets x8-12 reps
    95-115-135-150

    In 12 min:
    Max High Plank
    Every break, perform 15 Back Squats 75#

    Total plank time 7:03, with three breaks for back squats

    Thanks Kevin!

  13. Floor pressx10
    95#/115#/125#/125# x 8

    WOD
    Max high plank
    When broken 15 back squats 95#

    5:30/2:00/2:20 total plank 9:20
    2 sets of squats

  14. Floor Press
    3 sets x 10 reps
    35# – 45# – 55#

    In 12 min:
    Max High Plank
    *Every break, perform 12 Back Squats (25#)
    1:20 + 1:00 + 1:00 + 1:30 = 4:50
    3 sets of squats

  15. WOD
    High planks 2, 2, 1,1,1 7mins total
    Back squats @ 55#

    Congrats to Karen! I am so impressed with your stamina! Seriously, you rock!
    Thanks kevin..great class.

  16. Floor press
    75×+2, 95×12, 135×10, 155×6

    Wod with 95#
    4:00
    3:00
    2:15
    Total-9:15
    2 sets of back squats

  17. Floor Press x10
    75-95-115-135

    WOD @ 95#
    6:05

    5 sets of squats
    Longest was the first set @ 1:30.
    Gawd I hate planks.

    Thanks Amanda.

  18. Floor Press
    75-85-95-105 x10

    in 12 min, max high plank
    15 squats (65#) every time you break

    6:40 in plank, 3 sets of back squats
    2:30
    1:30
    1:00
    1:40 to 12mins

  19. Floor Press
    4 sets x8-12 reps
    *10 min to build
    55-65-75-80 (all x 10)

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (65#)

    High plank
    2:05 + 2:50 + 1:30 + 0:10= 6:35 total
    3 sets of back squats

  20. Floor Press
    4 sets x8 reps
    55# – 60# – 65# – 70#

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (45# – Blue)
    Plank total: 6:06. First set was 2:01, can’t remember the specifics of the other sets. 4 sets of back squats.

  21. Floor Press
    4 sets x10 reps
    Used 15# DBs for shoulder

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (65#)
    3:00, 1:30, 1:30, 1:20
    45 back squats in total (could have sped these up)

    Thanks Kevin

Submit a comment

Leave a Reply