Double Down

Two classes today, 10am and 11am.

Today is a double strength day. Work your way down the strength rotation.

Cashout – Try triple unders

If you have extra time, work on a “goat” (something you suck at).

Two tired...get it?!
Two tired…get it?!

20 thoughts on “Double Down”

    1. Done 🙂

      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.

  1. 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

  2. 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!

  3. 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!

  4. 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!

  5. 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

  6. 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.

  7. Heather Colleen

    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. 🙂

    Practice DUs, got 11 unbroken before it all went to hell.

    400m run.

  8. 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.

    1. Marie-No made her own a little while back….you may want to ask Miss MacGyver how she did it 😀

  9. 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

  10. 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

  11. 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

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