*Reminder – no classes on Saturday as we’re hosting the NB Weightlifting Championships. Spectators are welcome. Lifting starts at 10am.
Bench press x 3
60-70-80-85-90%+(AMRAP)
EMOM x 10 min alternating
15 KBS @ 70/53# (Heavy)
10 HR Pushups
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Bench press x 3
60-70-80-85-90%+(AMRAP)
125-145-165-175-185(3)
EMOM x 10 min alternating
15 KBS @ 60
10 HR Pushups
Friday QOD – My mom. Well. She came in once and has made a billion excuses all while also complaining that she needs to get moving more to improve her health. Drives me up the wall.
Bench press x 3
60-70-80-85-90%+(AMRAP)
50-60-70-75(x1)-75(x3)
Thanks for sharing the bar Ms. Heidi.
EMOM x 10 min alternating
15 KBS @ 30# – all unbroken (guess I could try 35# KB one day)
10 HR Pushups – all unbroken (1st round negatives, the rest from knees)
Thank you for the “push” coach Roxanne!
QOD: my significant other. He gives me the eye roll 🙄 if I mention it.
Bench press x 3
60-70-80-85-90%+(AMRAP)
100-120-135-145-153×6
EMOM x 10 min alternating
15 KBS @ 70
10 HR Pushups
All unbroken but the last set of KBS, 11+4
Thanks Roxanne!
Bench press x 3
60-70-80-85-90%+(AMRAP)
225# x 4
EMOM x 10 min alternating
15 KBS @ – 60#
10 HR Pushups
Bench press x 3
60-70-80-85-90%+(AMRAP)
135-195-225-250-265-285(3)
EMOM x 10 min alternating
15 KBS @ 70/53# (Heavy) used #80
10 HR Pushups
75 Cal Assault Bike. 50 cal in 3:20.
Bench press x 3
60-70-80-85-90%+(AMRAP) Don’t normally to bench press. Definitely not use to it. 😉
95-115-135-155-175 x 3
EMOM x 10 min alternating
15 KBS @ 70/53# (Heavy)
10 HR Pushups
Used 80# for the KB.
Great Class Matt.
Bench press x 3
60-70-80-85-90%+
70-80-95-100-105(3)
EMOM x 10 min alternating
15 KBS @ 53#
10 HR Pushups
Thanks Matt!
Bench press x 3
60-70-80-85-90%+(AMRAP)
55-65-75-85-85-90# for 7 reps …
EMOM x 10 min alternating
15 KBS @ 70/53# (Heavy)
10 HR Pushups
Wod w 35# KB
Thanks Kevin and good luck to everyone lifting on Saturday!
Bench press x 3
60-70-80-85-90%+(AMRAP)
150-175-200-215-225×3
EMOM x 10 min alternating
15 KBS @ 70/53# (Heavy) used #70
10 HR Pushups
Completed all rounds
Bench press x 3 1rm – 110
60-70-80-85-90%+(AMRAP)
65 – 75 – 85 – 95 – 100×7
new 1 rep 115!!
Apparently I maxed out last time and forgot!
Need to remember to take my new number out for a spin!
EMOM x 10 min alternating
15 KBS @ 45# (Heavy)
10 HR Pushups (sets of 2)
Then OG fun with Sam
3 rounds
Dumbbell Incline Press x6
Dumbbell Flys x12
Ring Pushups x25
Rest 2 min between sets
The pushups were harder than expected and I had to move forward a couple times!
3 rounds
Skull Crushers x6 (35# bar)
Plate raises x12 (15#)
Banded Tricep extensions x25
Rest 2 min between sets
Ouchie
3 rounds
30sec D-ball hold #100
5 D-ball over shoulder #50
Bench — 75/90/100/106/ 4 x 112.5
WOD — Rx –Managed all the KBS with 53# unbroken.
Open Gym
3 rounds
Dumbbell Incline Press x6 (30# — Barely made the last rep on the last set)
Dumbbell Flys x12 (20#)
Ring Pushups x25 (These were HARD. I couldn’t do them unbroken and had to step out much further than usual).
Rest 2 min between sets
3 rounds
Skull Crushers x6 (40/42/42)
Plate raises x12 (15#)
Banded Tricep extensions x25 — These were not unbroken. Very challegning.
Rest 2 min between sets
3 rounds
30sec D-ball hold #100
5 D-ball over shoulder #50
Bench press x 3
60-70-80-85-90%+(AMRAP)
145-175-205-225-245-255×5
Bench press x 3
60-70-80-85-90%+(AMRAP)
145-170-190-205-215# x5
EMOM x 10 min alternating
15 KBS @ 70/53# (Heavy) @60#
10 HR Pushups