AMRAP in 7 min
3 Strict Ring Dips (assisted or paralettes)
3 Strict Pullups (ring rows)
3 Strict HSPU (strict press @ 70%)
*No kipping at all
*Scaled = 6 reps
Tap out Heidi!
49 thoughts on “All Strict”
Vanessa Champion
Great picture!!! Heidi looks a little too happy about being choked out though lol maybe it’s because of the muscles against her back
Alaina
She definitely doesn’t look scared 🙂
Jackie Cantin
Happy B. Day Alaina!
Amanda
Haha that’s awesome, great pic Heidi!!
Alaina
Great pic Heidi!!
OHS
5 x (35-45-55-65-65-65-65-65)
Great partnering with Natacha and Matt!
WOD: Amrap 7 min
6 Paralette dips
6 ring rows
6 sh press #45
Score: 6 rounds
Thanks for the birthday burpees everyone and Keith for the compliment 🙂 Great class Mario!!!
Jen C
Happy Birthday Alaina!!
Natacha
Happy bday Alaina!! Thanks for the exta fitness… Seriously
AMRAP in 7 min
3 Strict Ring Dips
3 Strict Pullups
3 Strict HSPU (Scaled to 6 Strict HSPU with ab mat and 25# plate)
4 rounds + 3 strict pullups.
Trent
P.S. Birthday Burpees for Alaina! & Great Pic Heidi!
Mario
Nice work buddy!
Alaina
Great job Trent!!
Chantal L.
Ha! Love the picture!
stacy
OHS
5 x (15-15-25-30-30-40-40-40)
Little nervous for this one….since my incorrect form 2 years ago caused a torn ACL….but took it easy on the weight and Mario made sure I did them properly.
Thanks Mario!
WOD: Amrap 7 min
6 Paralette dips
6 ring rows
6 sh press #20
Score 6/5/5
claire
Overhead Squats x5
4 sets @ 80%
60-65-65-65
AMRAP in 7 min
3 Strict Ring Dips (Last set I did 6 assisted)
3 Strict Pullups
3 Strict press @ 55#
Got in 3 rounds and 4 presses
Thank for the overhead squat tips Kevin!
Vanessa Champion
1 clean+ 2 jerks
Worked at 65# with push jerk for awhile then 75# with split jerk. I’m dipping too low so I need to clean that up before the spring fling.
OHS with Claire!
4 sets x 5 reps @ 75#
WOD amrap 7 min
6 assisted ring dips
6 ring rows
6 shoulder press @50#
3 rounds + 4 press
I got stuck on the presses. Just couldn’t get it up anymore. Chatted with Kevin and it’s time to work on more reps for presses.
Overhead Squats x5
WU Sets 35#-45#
Then 55#…which lit up my shoulder, so I went down to stick and then 15# to perfect form and maintain range of motion. Need to get to open gym to do lots of faster reps at 35# and 45#. Thanks for the coaching Kevin!!
AMRAP in 7 min
6 assisted RD
6 strict (but slidey) RR
6 strict press 45#
The presses felt pretty darn good even at the end, I think it’s time to test my 1RM again.
Heather Colleen
And I LOVE that picture Heidi!! Such awesome people from HQ!
Jen C
I agree Heather – it is a fantastic pic of Heidi!!
AMRAP in 7 min
3 Strict Ring Dips
3 Strict Pullups
3 Strict HSPU (Scaled to 6 Strict HSPU with ab mat and 25# plate)
3 Rounds
Jeff L
OHS X 5
(45-65-95) 105 X 4 sets
WOD
AMRAP in 7 Min
6 Paralette Dips
6 Ring Rows
6 Press @ 155#
Score – 4 rounds even
Thanks for the class Steph!!
melanie
Today I joined the nooner class, what a crazy bunch of goofballs!
OHS X 5
(15, 20, 25, 30) 35 x 4 sets
OHS have always been my nemesis, but I think my new wrist straps are going to make a big difference!
WOD : AMRAP – 7 min
6 assisted ring dips
6 strict ring rows
6 presses – I did the first round with 55, but after the OHS my shoulder wasn’t quite happy so I dropped down to 45.. My score was 3 rounds + 12
Thanks Kevin!
BJ
OHS
5 x (35-45-55-65-60-60-60#)
Great partnering with Tania!
WOD: Amrap 7 min
6 Paralette dips
6 ring rows
6 shoulder press 55#
Score: 5 rounds + 5 dips
This was tough after yesterday’s chipper.
Maria
Nice work BJ! Shoulders feel fantastic now! 😀
Patrick
Great picture lol
Kevin
OHS x5
95-135-160-180-180-180-180
AMRAP in 7 min
3 Strict Ring Dips
3 Strict Pullups
3 Strict HSPU (25# plate + Abmat)
5 rounds + 3 pull-ups
First time doing strict HSPU of any sort in 8+ months. Needs a lot of work.
Cashout: 400m race against Marc. Beat him!
Daniel Davey
Wod-3 strict ring dips
3 strict pull ups
6 strict hspu’s with ab mat on 25 lb plate
2 rounds +5 hspu’s
last pr for ring dips of any kind was 3. Very happy!!
Cara
OHS
4×5 @ 80%
wu 35-55-65-75#
80-80-80-80#
WOD: All Strict
3 strict ring dips – assisted
3 strict pull ups – 6 ring rows
3 strict HSPU – with 25#,10# + ab mat
Score: 5 + 6 ring rows
Went upside down for HSPU at 30 seconds on the clock….hung out upside down until 5 seconds on the clock with no reps, arms were done.
Fun class, thanks Steph!!
Janet
Strength – Overhead Squats 4 sets of 5 reps @ 80%
Warmup set – 15, 20, 35
4 sets x 5 @ 35
WOD : AMRAP in 7 min
6 Paralette Dips
6 Ring Rows
6 Strict shoulder press @ #35
Total – 5 Rounds
Natacha
Ohs 5rm
35-45-55-65 (x4)
Wod
7 min AMRAP
6 assisted dips
6 ring rows
6 shoulder presses @ 65#
4 rounds +4dips
Tough but i liked it
Tina W
Overhead Squat
4 sets @ 15# bar
working on form …getting a little better
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Great picture!!! Heidi looks a little too happy about being choked out though lol maybe it’s because of the muscles against her back
She definitely doesn’t look scared 🙂
Happy B. Day Alaina!
Haha that’s awesome, great pic Heidi!!
Great pic Heidi!!
OHS
5 x (35-45-55-65-65-65-65-65)
Great partnering with Natacha and Matt!
WOD: Amrap 7 min
6 Paralette dips
6 ring rows
6 sh press #45
Score: 6 rounds
Thanks for the birthday burpees everyone and Keith for the compliment 🙂 Great class Mario!!!
Happy Birthday Alaina!!
Happy bday Alaina!! Thanks for the exta fitness… Seriously
Overhead Squats x5
4 sets @ 80%
(95-115-125)WU 140-140-140-140
AMRAP in 7 min
3 Strict Ring Dips
3 Strict Pullups
3 Strict HSPU (Scaled to 6 Strict HSPU with ab mat and 25# plate)
4 rounds + 3 strict pullups.
P.S. Birthday Burpees for Alaina! & Great Pic Heidi!
Nice work buddy!
Great job Trent!!
Ha! Love the picture!
OHS
5 x (15-15-25-30-30-40-40-40)
Little nervous for this one….since my incorrect form 2 years ago caused a torn ACL….but took it easy on the weight and Mario made sure I did them properly.
Thanks Mario!
WOD: Amrap 7 min
6 Paralette dips
6 ring rows
6 sh press #20
Score 6/5/5
Overhead Squats x5
4 sets @ 80%
60-65-65-65
AMRAP in 7 min
3 Strict Ring Dips (Last set I did 6 assisted)
3 Strict Pullups
3 Strict press @ 55#
Got in 3 rounds and 4 presses
Thank for the overhead squat tips Kevin!
1 clean+ 2 jerks
Worked at 65# with push jerk for awhile then 75# with split jerk. I’m dipping too low so I need to clean that up before the spring fling.
OHS with Claire!
4 sets x 5 reps @ 75#
WOD amrap 7 min
6 assisted ring dips
6 ring rows
6 shoulder press @50#
3 rounds + 4 press
I got stuck on the presses. Just couldn’t get it up anymore. Chatted with Kevin and it’s time to work on more reps for presses.
Overhead Squats x5
WU Sets 35#-45#
Then 55#…which lit up my shoulder, so I went down to stick and then 15# to perfect form and maintain range of motion. Need to get to open gym to do lots of faster reps at 35# and 45#. Thanks for the coaching Kevin!!
AMRAP in 7 min
6 assisted RD
6 strict (but slidey) RR
6 strict press 45#
The presses felt pretty darn good even at the end, I think it’s time to test my 1RM again.
And I LOVE that picture Heidi!! Such awesome people from HQ!
I agree Heather – it is a fantastic pic of Heidi!!
WUx2
B-day Burpees for Alaina, Happy Birthday!
Overhead Squats x5
4 sets @ 80%
(95-105-115)WU
125-125×3-125-125
AMRAP in 7 min
3 Strict Ring Dips
3 Strict Pullups
3 Strict HSPU (Scaled to 6 Press @ 85#)
Score–> 3 rounds and 1 Press
Great work morning crew!
Great picture! Muscles AND Tattoos! I’d be smiling too lol
Great photo Heidi!
Jason is a good dude, had him at my level-1 too.
OHS X 5
4 set at 80%
95-115-135-145-155-160-160-160
WOD
RX 6 + 7
Wow heavy OHS and nice score on the WOD!
OHS
5 x (15-20-35-45-45-45-45-45)
WOD: Amrap 7 min
6 Paralette dips
6 ring rows
6 shoulder press #40
Score: 6 rounds,5 dips
Had to break up the shoulder press on the last 2 rounds, but otherwise happy with this.
Thanks Mario!
Got a bit carried away there… Only did 3 WU sets + 4 sets at 45# for the OHS 😉
WU x 2
Group MOB
Overhead Squats 4 sets of 5 reps @ 80%
Warmup
15, 20, 20 x 5
35, 35(4), 30, 30(4)
AMRAP in 7 min
6 Paralette Dips
6 Ring Rows
6 Strict Press @ 40#
4 Rounds, 1 Press
Great photo of a wonderful person Heidi!
Overhead Squats 4 sets of 5 reps @ 80%
Warmup
OHS x 5
warm up 65#-75#-85#
100#-100#-100#-100#
AMRAP in 7 min
3 strict ring dips
3 strict pullups
6 Strict Press @ 55#
5 rounds
Fun class! Thanks Kevin!
100# OHS Squats !!! You are my Hero!
Wow huge weight on the ohs! Very impressive.
OHS 4 x 5 @ 125
WOD as RX’d
4 rounds + 3 pullups
Strict HSPU got really hard really fast.
Nice work all! Fun Nooner!
Nice work Blake!
mobility
wu x 2
Group wu/mobility
35 B.Day burpees for Alaina
Strength – Overhead Squats 4 sets of 5 reps @ 80%
Warmup set – 15, 20, 35
4 sets x 5 @ 45
WOD : AMRAP in 7 min
6 Paralette Dips
6 Ring Rows
6 Strict shoulder press @ 25#
Total – 5 Rounds, 6 paralettes
mob wux2
group mob
35 Birthday Burpees for Alaina
front squat
pause 5 sec
95×5 95×5 115×5 135×5
WOD no kipping
AMRAP 7 min
3 strict ring row
3 strict pull up( 6 ring row)
3 HSPU (shoulder press 85#)
5 round
Mob
WU x2
Group Mob
OHS
WU-35#-40#-45#
3 sets @55# x5
WOD AMRAP 7 Mins
6 Paralette dips
6 RingRows
6 ShoulderPress 45#
Total: 5rounds & 6 ringrows
Mob, WUx2, group mob
Overhead Squats x5
4 sets @ 80%
WU – 45 – 65 – 75
85 – 85 – 85(4) – 85
3rd set, my right shoulder tweaked and I lost it on the last rep. Caught it in the pocket and cursed.
AMRAP in 7 min
6 Paralette dips
6 Ring rows
6 Shoulder press 65#
4 rounds + 6 ring rows
Ohs 4 sets x 5 reps @ 65
(Wu @ 35-45-55)
Wod: AMRAP 7 min
Scaled as
6 assisted ring dips
6 ring rows
6 presses @ 65#
3 rounds + 6 ring rows
Presses were pretty tough
Overhead Squats x5
4 sets @ 80%
(45-65-95)WU 105-105-105-105
AMRAP in 7 min
3 Strict Ring Dips
3 Strict Pullups
3 Strict HSPU (Scaled to 6 Strict HSPU with ab mat and 25# plate)
3 Rounds
OHS X 5
(45-65-95) 105 X 4 sets
WOD
AMRAP in 7 Min
6 Paralette Dips
6 Ring Rows
6 Press @ 155#
Score – 4 rounds even
Thanks for the class Steph!!
Today I joined the nooner class, what a crazy bunch of goofballs!
OHS X 5
(15, 20, 25, 30) 35 x 4 sets
OHS have always been my nemesis, but I think my new wrist straps are going to make a big difference!
WOD : AMRAP – 7 min
6 assisted ring dips
6 strict ring rows
6 presses – I did the first round with 55, but after the OHS my shoulder wasn’t quite happy so I dropped down to 45.. My score was 3 rounds + 12
Thanks Kevin!
OHS
5 x (35-45-55-65-60-60-60#)
Great partnering with Tania!
WOD: Amrap 7 min
6 Paralette dips
6 ring rows
6 shoulder press 55#
Score: 5 rounds + 5 dips
This was tough after yesterday’s chipper.
Nice work BJ! Shoulders feel fantastic now! 😀
Great picture lol
OHS x5
95-135-160-180-180-180-180
AMRAP in 7 min
3 Strict Ring Dips
3 Strict Pullups
3 Strict HSPU (25# plate + Abmat)
5 rounds + 3 pull-ups
First time doing strict HSPU of any sort in 8+ months. Needs a lot of work.
Cashout: 400m race against Marc. Beat him!
Wod-3 strict ring dips
3 strict pull ups
6 strict hspu’s with ab mat on 25 lb plate
2 rounds +5 hspu’s
last pr for ring dips of any kind was 3. Very happy!!
OHS
4×5 @ 80%
wu 35-55-65-75#
80-80-80-80#
WOD: All Strict
3 strict ring dips – assisted
3 strict pull ups – 6 ring rows
3 strict HSPU – with 25#,10# + ab mat
Score: 5 + 6 ring rows
Went upside down for HSPU at 30 seconds on the clock….hung out upside down until 5 seconds on the clock with no reps, arms were done.
Fun class, thanks Steph!!
Strength – Overhead Squats 4 sets of 5 reps @ 80%
Warmup set – 15, 20, 35
4 sets x 5 @ 35
WOD : AMRAP in 7 min
6 Paralette Dips
6 Ring Rows
6 Strict shoulder press @ #35
Total – 5 Rounds
Ohs 5rm
35-45-55-65 (x4)
Wod
7 min AMRAP
6 assisted dips
6 ring rows
6 shoulder presses @ 65#
4 rounds +4dips
Tough but i liked it
Overhead Squat
4 sets @ 15# bar
working on form …getting a little better
Amrap in 7 mins
6 paralettes
6 ring rows
6 shoulder press
5 rounds + 2 paralettes
OHS
WU + 4 sets of 5 reps 80%
35-45-55-65×4 sets
WOD
6 paralette dips
6 ring rows
6 shoulder press 75#
4 rds even