No new friends, but Cheryl joined us, so that’s a win for 6 AM!
Thanks Shane.
Shane Hayes
Way to go Jackie so strong!!
Chantal C
Sumo Deadlift X 3 reps
55-65-75-85-90-95-105-110-115
Cashout 2 rounds
60 OH Claps (surprisingly very hard, especially the second set and after yesterday’s workout)
30 Russian Twists (2 count) #10 plate
15 – 8 counts (very interesting movement)
Time: 7:24 (I think… )
Well that was one cashout!!! Holy cow!!
Thanks Stephanie! (And Shane 🙂
It was in June of 2017 that I attended my first ever bring a friend workout and joined shortly thereafter 🙂
Sumo DL x3
125-175-195-215-235-235#
Tried switch grip at second set of 235, still relatively easy reps and 40# under DL 3RM but felt like enough for today. First time really doing these and for a deadlift hater, I didn’t really mind them.
Cashout:
7:05 with 25#
Thanks Kevin
francis landry
wux1
Group WU & MOB
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
225-275-315-365-385-405(2)
Went through all the stages of deadlifts
0-5 min Romanian deadlift x 5
5-10 min sumo deadlift x 3
10-15 deadlift x 1
135/185/185/205 x 5
225/275/315 x 3
365/405/455/475 x 1
In between all sets strict hspu’s with an abmat
5/4/3/3/3/2/3/2/3
On a 16min clock, every 4min
100′ walking lunges
15 deadlifts @ 205#
15 calorie row
Tried first 50′ of walking lunges with 50# dB in the front rack position, knees didn’t like it.
3 rounds for max reps
Bench press @ 185#
Pushups
Got 2 rounds in.
7/12
3/12
Shoulder didn’t like it !
Melanie
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
55 – 85 – 95 – 105 – 115 – 125 – 135 – 155
Cashout
60 OH Claps
30 Russian Twists (2-count) 25#
15 8-counts
8:50
Still struggling with congestion and a cough…
Miss Jeana joined me today.. She worked on form and made it to 50# for the sumo lifts.. She used a wooden plate for her twists and had 6 reps left to do at the end of 10 min..
Derek
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
185-225-245-285-315-365
Cashout
60 OH Claps
30 Russian Twists (2-count)
15 8-counts
Time:8:11
Remi Richard
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
225-245-275-295-315-345-395#
Cashout
60 OH Claps 30-20-10-10 and quick 10s for round 2
30 Russian Twists (2-count) 15-15 and 10s for round 2
15 8-counts – slow and steady
7.01 + 10 penalty OH claps cause I was lowering too far…
Thanks coach Kevin, great class with lots of sweaty people!
Sumo Deadlifts x3
85-105-125-125-145-145-145-145
Cashout
60 OH Claps
30 Russian Twists (2-count)
15 8-counts
8:somthing
Del and I almost had personal training this morning with Shane 🙂
It was great!!! Nice work this morning!
Group WU & MOB
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
135# – 155# – 185# – 205# – (225#) x 2
Cashout
60 OH Claps
30 Russian Twists (2-count)
15 8-counts…pretty sure I only did 8 of these for 2 rounds….math is hard.
TIME: 7:39
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
135-185-205-225-275-295-315-335
Cashout 2-Rounds
60 OH Claps
30 Russian Twists (2-count)
15 8-counts
7:59
Thanks Shane!
WU + Mobility x 1
Group Warm-up + Mobility
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
95, 105, 135, 150, 160, 170
Cashout – 2 Rounds
60 OH Claps
30 Russian Twists (2-count), 25# Plate
15 8-counts
9:54 (I think)
No new friends, but Cheryl joined us, so that’s a win for 6 AM!
Thanks Shane.
Way to go Jackie so strong!!
Sumo Deadlift X 3 reps
55-65-75-85-90-95-105-110-115
Cashout 2 rounds
60 OH Claps (surprisingly very hard, especially the second set and after yesterday’s workout)
30 Russian Twists (2 count) #10 plate
15 – 8 counts (very interesting movement)
Time: 7:24 (I think… )
Well that was one cashout!!! Holy cow!!
Thanks Stephanie! (And Shane 🙂
It was in June of 2017 that I attended my first ever bring a friend workout and joined shortly thereafter 🙂
So glad you did 🙂
Me too! I am so lucky! 🙂
Mobility
WU x 1
Group WU + Mobility
Sumo Deadlifts x3
85-105-125-145-165-175-185-190#
Cashout
60 OH Claps
30 Russian Twists (2-count) @15#
15 8-counts
Time: 6:44
Thanks Steph. Good job everyone!
Please cancel my 5pm class!!
Sumo DL x3
125-175-195-215-235-235#
Tried switch grip at second set of 235, still relatively easy reps and 40# under DL 3RM but felt like enough for today. First time really doing these and for a deadlift hater, I didn’t really mind them.
Cashout:
7:05 with 25#
Thanks Kevin
wux1
Group WU & MOB
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
225-275-315-365-385-405(2)
Cashout
60 OH Claps
30 Russian Twists with 25# (2-count)
15 8-counts
TIME: 7:53
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
35-45-55-65-75-85-90#
Cashout
60 OH Claps
30 Russian Twists (2-count) 10#
15 8-counts (sub: mountain climbers)
Reps: 200
Had 10 8-counts left at time.
Thanks Kevin!
mob wux1
sumo deadlift x 3
135-185-205-225-225-225-235×1
cash out
60 OH clap
30 russian twist
15 8 count
7:29
mob wux1
sumo deadlift x 3
135-185-205-225-245-265-275
cash out
60 OH clap
30 russian twist
15 8 count
7:29
You did great Chantal, good thing you came to a bring a friend day !
Sumo Deadlifts x3
185-205-230-250-275-300#
Cashout
60 OH Claps
30 Russian Twists (2-count) 25#
15 8-counts
7:33
Deadlift day!
Went through all the stages of deadlifts
0-5 min Romanian deadlift x 5
5-10 min sumo deadlift x 3
10-15 deadlift x 1
135/185/185/205 x 5
225/275/315 x 3
365/405/455/475 x 1
In between all sets strict hspu’s with an abmat
5/4/3/3/3/2/3/2/3
On a 16min clock, every 4min
100′ walking lunges
15 deadlifts @ 205#
15 calorie row
Tried first 50′ of walking lunges with 50# dB in the front rack position, knees didn’t like it.
3 rounds for max reps
Bench press @ 185#
Pushups
Got 2 rounds in.
7/12
3/12
Shoulder didn’t like it !
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
55 – 85 – 95 – 105 – 115 – 125 – 135 – 155
Cashout
60 OH Claps
30 Russian Twists (2-count) 25#
15 8-counts
8:50
Still struggling with congestion and a cough…
Miss Jeana joined me today.. She worked on form and made it to 50# for the sumo lifts.. She used a wooden plate for her twists and had 6 reps left to do at the end of 10 min..
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
185-225-245-285-315-365
Cashout
60 OH Claps
30 Russian Twists (2-count)
15 8-counts
Time:8:11
Sumo Deadlifts x3
25 min to build up to heavy (with excellent form)
225-245-275-295-315-345-395#
Cashout
60 OH Claps 30-20-10-10 and quick 10s for round 2
30 Russian Twists (2-count) 15-15 and 10s for round 2
15 8-counts – slow and steady
7.01 + 10 penalty OH claps cause I was lowering too far…
Thanks coach Kevin, great class with lots of sweaty people!