WU x 1 (low effort = low results)
Group barbell WU
Back Squat x 5
135 – 155 – 185 – 225 – 250 (PR reps)
Tried 275 x 1 but failed when back rounded at the bottom
Push Press
5x: 125 – 135
3x: 150
1x: 175 – 180(f)
Need to keep rib cage down so my push press doesn’t turn in to a chest press.
Cashout: 20 bar facing burpees
Annnd, took all water bottles, clothing articles and workout logs home! PR!
Nice change of pace. I am really loving the programming, the last couple months especially!
Great class Coach Patrick!
Amanda
Great picture Melissa!
Helen
Yes Melissa, great pic!!!
Chantal L.
Love the pic Mel… you know how I feel about Hipsterpotamuses!
Helen
?
Can we just work on goats tonight? I’m thinking box jumps, t2b, dus and maybe rowing?
Kevin
Yes, you can use it as a “Lab” session (but you’ll still have to do the cashout 🙂 )
Helen
Ok…..I love burpees! Did 100 of them the other night!!! 🙂
Robyn
Oooh, I like this idea! Good thinking, Helen! 🙂
And thanks for agreeing to it, Kevin! 🙂
Amanda
Went to a nooner! Haven’t wod’ed since Saturday, and haven’t done much for the last few weeks so I didn’t go too heavy.
Deadlifts: 5x 135-150-150-165-185
Back Squats: 5x 95-115-125-130 – oops, dammit. I meant to do 5 sets.
10 1-armed burpees.
Josh – you’re SO CLOSE! Keep working at it!
Lisa
Wupx2
Group wup
Double down
5×3
Shoulder press
45-50-55-60-65
Push jerk
65-75-80-85-90×2
Cashout 20 bar facing burpees
Row-500m
Melissa H
Mobility
WU x 1
Worked on pull-ups from a dead hang
Group WU
Deadlifts x 3
95-135-160-180
(Not a PR…need to work on new grip)
Power Cleans x 3
65-75-85-95-100(1) PR
Did 95 in last year’s games and have been stuck there since. Happy to get at least 1 at 100…hopefully there are more on the way
Cash out: 20 bar facing burpees
BJ
mobility
wu x 2
group wu
Double strength day : 5×3
Pause Overhead squats – 40. 45. 50. 50. 50 (thanks to Kevin for working with me on my form!)
Thrusters — 55. 60. 65. 70. 75 (PR)
Cash out – 20 Bar facing Burpees
Amy Hogan
Mobility
Warm up x2
Group warm up
Double strength day:
-cleans: 55-60-65-70-75(5x)
Worked on kettlebell swings at 35#
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…
Please cancel my 6 am. Sorry for late notice.
Got it
Missed you!
Missed you this morning Kelly. See you Friday.
mobility
wu x 2
group wu
Double strength day : 5×5
Back squats – 15, 25, 35, 45, 55
Overhead squats – 15. 25. 35. 45. 55
Cash out – 20 Bar facing Burpees
Mobility
Warm up x2
Group warm up
Double strength day:
-back squats: 45, 55, 65, 75, 80 (×3) 🙂
-push press: 45, 45, 50, 55, 60 🙂
Cash out: 20 bar facing burpees!
Great class coach Patrick, nice sharing the bar with you Jackie!
Great job!
WU x 2
Group warmup
Double strength day
Back squats 5×1 rep
45, 55, 65, 75 , 85, 95 (f), 95 PR
Push press 5×3 reps
40, 45, 50, 55, 60, 65, 70 PR
Cashout
Bar facing burpees x 20
Thanks for sharing the bar Ginette and for the encouragement!
Great class Coach Patrick. As always.
Nice PR’s Jackie!
WU x 1 (low effort = low results)
Group barbell WU
Back Squat x 5
135 – 155 – 185 – 225 – 250 (PR reps)
Tried 275 x 1 but failed when back rounded at the bottom
Push Press
5x: 125 – 135
3x: 150
1x: 175 – 180(f)
Need to keep rib cage down so my push press doesn’t turn in to a chest press.
Cashout: 20 bar facing burpees
Annnd, took all water bottles, clothing articles and workout logs home! PR!
Nice change of pace. I am really loving the programming, the last couple months especially!
Great class Coach Patrick!
Great picture Melissa!
Yes Melissa, great pic!!!
Love the pic Mel… you know how I feel about Hipsterpotamuses!
?
Can we just work on goats tonight? I’m thinking box jumps, t2b, dus and maybe rowing?
Yes, you can use it as a “Lab” session (but you’ll still have to do the cashout 🙂 )
Ok…..I love burpees! Did 100 of them the other night!!! 🙂
Oooh, I like this idea! Good thinking, Helen! 🙂
And thanks for agreeing to it, Kevin! 🙂
Went to a nooner! Haven’t wod’ed since Saturday, and haven’t done much for the last few weeks so I didn’t go too heavy.
Deadlifts: 5x 135-150-150-165-185
Back Squats: 5x 95-115-125-130 – oops, dammit. I meant to do 5 sets.
10 1-armed burpees.
Josh – you’re SO CLOSE! Keep working at it!
Wupx2
Group wup
Double down
5×3
Shoulder press
45-50-55-60-65
Push jerk
65-75-80-85-90×2
Cashout 20 bar facing burpees
Row-500m
Mobility
WU x 1
Worked on pull-ups from a dead hang
Group WU
Deadlifts x 3
95-135-160-180
(Not a PR…need to work on new grip)
Power Cleans x 3
65-75-85-95-100(1) PR
Did 95 in last year’s games and have been stuck there since. Happy to get at least 1 at 100…hopefully there are more on the way
Cash out: 20 bar facing burpees
mobility
wu x 2
group wu
Double strength day : 5×3
Pause Overhead squats – 40. 45. 50. 50. 50 (thanks to Kevin for working with me on my form!)
Thrusters — 55. 60. 65. 70. 75 (PR)
Cash out – 20 Bar facing Burpees
Mobility
Warm up x2
Group warm up
Double strength day:
-cleans: 55-60-65-70-75(5x)
Worked on kettlebell swings at 35#
Cash out: 20 bar facing burpees
mob wux1
group wu
double strength
over head squat
45-55-55-55
back squat
2 sec pause at the bottom
135×5 185×5 205×5 225 x5 no pause 245×4 no pause
cash out
20 bar facing burpees
Good job Gilles!
Mobility
WUx1
Group WU
Strength: OHS
40, 45, 55, 55, 55
Toes to Rings
50 Wall balls @ 14#
Cash out: 20 bar facing burpees
good job on the wall ball
Mobility
Warm up x2
Group warm up
Double strength day:
Power Cleans: 135×3-155×3-185×3-195×3-205×1
Practiced Doubles
Worked on somewhat of a kip
Cash out: 20 bar facing burpees!
Great class Kevin.
Mobility
Warm up x2
Group warm up
Double strength day:
Power Cleans: 95×3-105×3-115×3-135×3-145×3-155×3
Practiced Doubles
Worked on pull-ups
Cash out: 20 bar facing burpees!
Fun class Kevin!
Mobility
WUx2
Calf Smashing
OLY Class
1 Power Snatch + 1 OHS + 1 Snatch Balance x4
55-60-65-70
Tall Cleans 5×2
35-40-45-50-50
Front Squat Holds 5sec 5×2
65-75-85-95-100
Cashout: 20x Bar Facing Burpees
Fun class wish I could go to oly class more often!
Thanks Kevin!
Mob + WU x2
Calf Smash + Quad Roll + Scap Ball
Burgener x2
P.Snatch + OHS + Snatch Balance x4 (up max 80% PS)
95-105-120-135
Tall Clean 2-2-2-2-2
45-65-75-85-95
Pause Front Squat (5sec) 2-2-2-2-2 (up max 80% FS)
135-165-185-205-215
Mob + WU x2
Calf Smash + Quad Roll + Scap Ball
Burgener x2
P.Snatch + OHS + Snatch Balance x4 (up max 80% PS)
95-115-125-135
Tall Clean 2-2-2-2-2
45-65-85-95-105
Pause Front Squat (5sec) 2-2-2-2-2 (up max 80% FS)
135-185-205-215-225(1) failed second attempt.
almost met my worst gym fear tonight and shart in my shorts on my last pause. decided to bail out instead of taking the chance. great class kevin
cash out 20 bar facing burpees
hahaha best gym fear ever!
– Mob
– WUx2 (2 consecutive [ugly as hell] pull ups without a band, double my previous PR :P)
– Group WU (3 of everything)
Shoulder press x3
85-95-105-115(failed a bunch… Have managed 115 before but couldn’t make the bar go up tonight)
Overhead Squat x3
65-75-85-95-100(PR, previous 1RM was 90, still more about stability/form than strength)
20 bar facing burpees
Mob
WUX2
Group WU
WOD: Double Strength Day
OHS:
5×3
95 – 115 – 135 – 140 – 145 (2)* fail
* Need to remember to rotate and lock elbow and force armpits out, thanks Kevin.
Weighted pull-ups
5X5
40 – 45 – 45 – 45 – 45
Practised strict muscle up’s
20 Bar facing burpees.
Mob
WU x 2
Group WU
WOD – Double Strengh Day
Front Squats – 5×5
35, 40, 45, 50, 55.
Deadlifts – 5×5
55, 65, 70, 75, 80.
Practised double unders.. got to 16 : )
20 bar facing Burpees.
Fun class!
WUX2
Group WU
WOD: Double Strength Day
Squat Cleans
3×10
95-115-135
Deadlifts
3×10
185-235-285 very broken up the 285 due to grip. Farmers carries for me.
20 Bar facing burpees.