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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

Rig Day

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  • Rig Day...

We will have another vegan protein cookie demo on Saturday between the classes. Come out and try some yummy treats.

Split Jerk
Build to a heavy single

AMRAP for 12 min
5 Weighted Pullups
10 Med Ball Situps
15 American KBS (50/35#)

Angela

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17 Responses to “Rig Day”

  1. Mobility and warm-up

    Strength (Modified due to Injury)

    Front Squats – (Squat Safety Bar – due to injury).

    WU – 65# x 5 Reps for 2 sets
    85# x 5 Reps for 2 sets
    95# x 5 Reps for 2 sets

    WOD (Modified)

    AMRAP for 12 mins
    Air Squats x 15
    Leg Levers x 15
    Good Mornings x 15

    Completed 5 Rounds + 15 Air Squats + 15 Leg Levers.

    255 Total Reps

    Thanks Shane!!

  2. Strength – Jerk
    55(5)-70(3)-80(2)-85(2)-90(2)-100(1)-105(1)

    WOD (Blue/Purple)
    8 Ring Rows
    10 Med Ball Sit Ups 14#
    15 American KBS #35
    Total 7 Rounds (1:32/1:40/1:48/1:49/1:58/1:45/1:28 – really had to push that last round to finish)

    Great Thursday, as always!

  3. Split Jerk
    Build to a heavy single
    95-115-135-155-155 (working on technique)

    AMRAP for 12 min
    5 Strict Pullups
    10 Med Ball Situps
    15 American KBS (45#)

    5 rounds + 10 KBS

  4. Split Jerk
    Build to a heavy single
    55-75-85-95-105-105-105#

    AMRAP for 12 min
    8 Ring Rows
    10 Med Ball Situps 10#
    15 American KBS (30#)

  5. Split Jerk
    Build to a heavy single: 35,45,50,55,60,65,65#
    Note to self: push knees out on the dip, land in longer lunge to get lower

    AMRAP for 12 min
    8 Ring rows
    10 Med Ball Situps (10#) + abmat
    12 American KBS (30#) – surprised myself! Had the 25# nearby just in case.

    >> 5 rounds + 8 RRs + 7 MBSUs

    Thanks Kevin! This level method stuff really work. 😁

  6. Split Jerk
    Build to a heavy single
    115-135-165-185-195-205-215# (matched PR… felt good)

    AMRAP for 12 min
    5 Weighted Pullups – Scaled to strict PUs
    10 Med Ball Situps @ 20#
    15 American KBS (50/35#)
    Score: 5 rounds + 6 SUs

  7. Split Jerk
    Build to a heavy single
    85×5-95×3-105×2-115×2-125-135-145

    AMRAP for 12 min
    5 Weighted Pullups-20# WB
    10 Med Ball Situps-20# WB+AbMat
    15 American KBS (50#)
    6 rounds +4 WPU’s

    Thanks Shane!

  8. Split Jerk’s to 205.
    Not quite back to PR levels but getting there.

    AMRAP for 12 min
    5 Pullups (1st two rounds weighted then…not)
    10 Med Ball Situps @ 20#
    15 American KBS @ 50#

    5 Rounds plus 2 pullups

  9. Split Jerk
    Build to a heavy single
    55×3 65×3 70×2 75×2 80-85-90

    AMRAP for 12 min
    8 ring rows
    10 Med Ball Situps (10#)
    15 American KBS (30#)

    6 rounds + 9 sit-ups
    Total reps 215

    Thanks Julia

  10. Split jerks
    75/85/95/100/105#
    (Did 105 split jerk then in reset dropped bar)

    Amrap 12min
    8RR
    10 med ball Situps (10#)
    12 American kbs (25#)
    Total- 7rds & 5 RR

  11. Split Jerk
    Build to a heavy single
    95-115-120-135-155-175(PR)

    AMRAP for 12 min
    5 Weighted Pullups 20#
    10 Med Ball Situps 20#
    15 American KBS 40#

    6 Rounds + 3 Pull ups

    Was doing 15 MB sit ups for the first four rounds until I realized it was supposed to be 10 🤦‍♂️

    Thanks Julia!

  12. Strength – Split Jerk
    Up to 105

    WOD
    4 pullups (slow negatives)
    10 Med Ball Sit Ups 14#
    15 American KBS #35

    5 + 5 situps

    Thanks Blake! It was a grip killer!

  13. Split Jerk
    Build to a heavy single
    95-135-155-175-185-195-205

    AMRAP for 12 min
    3 Strict Pullups
    10 Med Ball Situps
    15 American KBS (35#)

    6 rounds + 3 situps

  14. Strength – Jerk
    65(5)-85(3)-95(3)-105(2)-115(2)-125(1)

    WOD (Brown/Blue)
    5 Weighted Pullups 20#
    10 Med Ball Sit Ups 20#
    15 American KBS #35
    Total 5 Rounds + 5 Pullups + 10 SUs + 1 KBS

    From the second round on, did 3 weighted pullups and then switched to strict pullups in order to keep going.

  15. Fun Wod!!
    Completed 7 rounds and 3 pullups.

    Thanks for the great class Kevin

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