Today is a double strength day. Work your way down the strength rotation.
Cashout β Try triple unders
If you have extra time, work on a βgoatβ (something you suck at).
Two tired…get it?!
20 thoughts on “Double Down”
Jackie H
Can you take me out of the 10am class. Thanks
Lora
Done π
FYI – when Kevin is not on vacation, I think he prefers a phone call or text for cancelations if you are past the 2 hr cut-off.
Jackie H
Perfect, thanks Lora. Next time I’ll send him a message.
Lance
Mobility
200m Sandbag run
10 Sandbag Good Mornings
10 Sandbag Squats
5 Sandbag Press
Push Press
135×5-155×5-165×5-175×5-185×5-195×5
Back Squats
195×5-215×5-225×5-235×5-245×5-250×5
Corinna
Tons of Mobility
WUx1
OHSx 3
45-65-75-85-95-100(2)-100(3)
Fran:RX
5:35
PR: 12 seconds.Thanks for the music Terry! Appreciated the encouragement too! Thanks for coaching Ron!
Corinna
oops..last time: 5:57 so 22 seconds PR.
Julie J
Mob
WU x 1
100 m Sandbag run
10 sandbag good mornings
10 sandbag squats
5 sandbag presses
Double Strength Day
OHS x 5
20-25-25-30-30
Shoulder Press x 5
45-45-50-55-60×3 – couldn’t make it to 5 x – will next time!
Thanks for sharing the bar Laura and thanks to Ron for the tips on the pull ups!
Laura K
Nice sharing the bar with you Julie. You are strong!
Laura K
Nice day at the gym. I missed seeing every one last week.
Strength OHS 5 reps @ 15, 20, 25, 30, 35, & 4 reps at 40.
Shoulder press 35 40 40 x5 reps &
45 x 3 reps.
I am having a little trouble with my reoccurring tennis elbow. Boo
5km & 36:45
Back to work tomorrow….shoot me now!
Tracy
M + WU x2
100 m sandbag run
10 sandbag good mornings
10 sandbag squats
10 sandbag press
Double Strength Day
Push Press
50-55-60-65-70-75-80
Back Squat
55-60-65-70-75-80
Kevin Mack
Mobility
200m Sandbag (40#) run
10 Sandbag Good Mornings
10 Sandbag Squats
5 Sandbag Press
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…
Can you take me out of the 10am class. Thanks
Done π
FYI – when Kevin is not on vacation, I think he prefers a phone call or text for cancelations if you are past the 2 hr cut-off.
Perfect, thanks Lora. Next time I’ll send him a message.
Mobility
200m Sandbag run
10 Sandbag Good Mornings
10 Sandbag Squats
5 Sandbag Press
Push Press
135×5-155×5-165×5-175×5-185×5-195×5
Back Squats
195×5-215×5-225×5-235×5-245×5-250×5
Tons of Mobility
WUx1
OHSx 3
45-65-75-85-95-100(2)-100(3)
Fran:RX
5:35
PR: 12 seconds.Thanks for the music Terry! Appreciated the encouragement too! Thanks for coaching Ron!
oops..last time: 5:57 so 22 seconds PR.
Mob
WU x 1
100 m Sandbag run
10 sandbag good mornings
10 sandbag squats
5 sandbag presses
Double Strength Day
OHS x 5
20-25-25-30-30
Shoulder Press x 5
45-45-50-55-60×3 – couldn’t make it to 5 x – will next time!
Thanks for sharing the bar Laura and thanks to Ron for the tips on the pull ups!
Nice sharing the bar with you Julie. You are strong!
Nice day at the gym. I missed seeing every one last week.
Strength OHS 5 reps @ 15, 20, 25, 30, 35, & 4 reps at 40.
Shoulder press 35 40 40 x5 reps &
45 x 3 reps.
I am having a little trouble with my reoccurring tennis elbow. Boo
5km & 36:45
Back to work tomorrow….shoot me now!
M + WU x2
100 m sandbag run
10 sandbag good mornings
10 sandbag squats
10 sandbag press
Double Strength Day
Push Press
50-55-60-65-70-75-80
Back Squat
55-60-65-70-75-80
Mobility
200m Sandbag (40#) run
10 Sandbag Good Mornings
10 Sandbag Squats
5 Sandbag Press
Front Squats x 5
95-105-130-145-155
Deadlifts x 5
135-155-175-205-225
800m Run
Thanks for coaching, Ron.
Mobility
Sandbag WU
Double Strength:
Shoulder Press x5 25-30-35-40-45-50(3)
Front Squat:
75-75-80-85-90
Both lifts are starting to get back to where they were, and every lift is getting mentally easier. Awesome coaching Ron, as always. π
Practice DUs, got 11 unbroken before it all went to hell.
400m run.
100m sandbag run
10 sandbag good mornings
10 sandbag squats
5 sandbag press
Where can I get a sandbag? I want one for home!
OHS x 5
60-70-75-80-85
Deadlifts x 3
135-145-155-165-175
Love strength days, good change of pace.
Fitworks in Dieppe sells them. They have the Muscle Driver ones, which are SWEET!
Thanks! I’ll check it out.
Marie-No made her own a little while back….you may want to ask Miss MacGyver how she did it π
Mob + WUx1 + Row 350m
Squat Clean Ladder
* EMOTM, start at 95#, 10# increment
= 245# (matched PR)
WOD Wilmot scaled, 20 min cap
R1&2: 1 in. band
R3+: 1 1/2 in. band
= 5 rounds + 25 squats
Mobility
WUx 1
350m row
Squat Clean Ladder Practice for Battle of the North
65,70,75,80,85,90,95 x1 (PR)
Practices bandless pull-ups
1 x Pr!!!
2 x Pr!!!
First time without band!!
WOD: “Christine”
500m Row
12 Deadlifts @ 95#
21 Box Jumps 20″
Time: 15:14
Congrats on the pullups!!
Mobility
200m Sandbag (40#) run
10 Sandbag Good Mornings
10 Sandbag Squats
5 Sandbag Press
1st Strength – Clean X3
135-145-155-165-175-185×1
2nd Strength – Back Squat x3
135-155-175-195-215