Bad Ass Class this week

Reminder that the Bad Ass OCR Class is starting this Thursday (7pm). If you plan on doing a Mud Run or Spartan race, this would be a great idea.

5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s)
1 Minute Box Jumps (30/24”)
1 Minute Calorie Row
1 Minute Rest

What a fine looking crew

23 thoughts on “Bad Ass Class this week”

  1. 5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) 20#
    1 Minute Box Jumps (30/24”) 24”
    1 Minute Calorie Row
    1 Minute Rest

    228 total

  2. 5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (40’’s) 20-20-20-20-21 good weight hard to go 50sec
    1 Minute Box Jumps (30”) 12s
    1 Minute Calorie Row 23-23-23-22-22
    1 Minute Rest
    274

    Thanks Kevin!

  3. WUx1

    5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (35#)
    1 Minute Box Jumps (30”)
    1 Minute Calorie Row
    1 Minute Rest
    Total–> 237

    Great work am’ers!

    Thanks Kevin!

  4. 5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) – Used 35#
    1 Minute Box Jumps (30/24”)
    1 Minute Calorie Row
    1 Minute Rest

    Lost track of total reps but was getting pretty constant reps per round:
    ~ 17-19 Lunges
    ~ 10-11 Box Jumps
    ~ 13-15 Calories

  5. 5 Rounds
    1 min fr rack DB(15#) reverse lunges
    1min boxjumps
    1 min row(Cal’s)
    1min rest
    Total- 188

  6. Christie Neate

    5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) 20#
    1 Minute Box Jumps (30/24”) 12” + 25# plate
    1 Minute Calorie Row
    1 Minute Rest

    A very slow 182 Reps.
    Knee barely made it through warm up lunges 😏

    Thanks for the class Kevin

  7. Francis Landry

    group wu

    5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (40#)
    1 Minute Box Jumps (30”)
    1 Minute Calorie Row
    1 Minute Rest
    Total–> 176

  8. mob wux1
    5 round
    1 min front rack reverse lunge 30#
    1 min box jump 20 in
    1 min row cal
    1 min rest
    224 rep

  9. 5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) – Used 25#
    1 Minute Box Jumps (30/24”)
    1 Minute Calorie Row
    1 Minute Rest

    Lost track of total reps but was getting pretty constant reps per round:
    ~ 10 – 12 Lunges
    ~ 10- 12 Box Jumps 24”
    ~ 10 – 12 Calories

  10. HOT!

    Lunges – 23-20-22-20-21
    BJs – 15-14-14-13-14
    Rowing – 24-20-21-20-21

    Total – 282

  11. WOD 24” & 35# dbs
    Lunges 18-15-15-10-15
    Box jumps 13-12-12-11-10
    Row 15-14-13-14-12
    199

    Nice work 7pm crew

    Fun warm up 🙂 thanks Kevin

  12. 5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (10#)
    1 Minute Box Jumps (12”)
    1 Minute Calorie Row
    1 Minute Rest

    Total reps- 191

  13. Lunges (#15)– 20-20-18-18-20
    Box Jumps – 10-10-10-10-10
    Rowing – 10-11-10-11-12

    Total 200

  14. Somewhere in the vicinity of 193 reps. Used 35# and 24″ box but switched to regular lunges somewhere around half way when I stopped to get a mat to land my knee on. I fell into some rocks on the weekend and my legs & knees are all bruised to shit.

  15. 5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) 15#
    1 Minute Box Jumps (30/24”) 20″
    1 Minute Calorie Row
    1 Minute Rest

    Total – 129

  16. Melissa Hickey

    5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) (10’s)
    1 Minute Box Jumps (30/24”) (12″)
    1 Minute Calorie Row
    1 Minute Rest
    173

  17. 5 Rounds:
    1 Minute Front Rack Dumbbell Reverse Lunges (30’s)
    1 Minute Box Jumps (24”/20)
    1 Minute Calorie Row
    1 Minute Rest
    Reps:195

    Had some hamstring pain so I went from 24″ to 20″ and kept it slow and planned out the reps .

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro