Monday was a bodyweight burner. Yesterday was a muscular endurance flamethrower. And today is a feat of strength. The balance is beautiful.
Three different dip variations
33 thoughts on “Get under”
Shawn Johnson
WUx1
250M Row
Group WU
Snatch Balance 5-5-5-5
45-75-85-95-105×4
Front Squat 3RM
120-140-160-175-185×1 (I barely got the last rep at 175 so I’m calling that my 3RM)
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 49
Great work 6amers!
Gabriel
WUx1 + 250M Row
Group WU
Snatch Balance 5-5-5-5
45-75×4-65-65-65-65
worked on making sure my feet did not go too far for the squat
Front Squat 3RM
180-190-205-215-220 (PR for reps)
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 58
Great work morning folks!
Gabriel
Forgot to add now able to do no false grip MU’s
Alaina
Great job Gabe!!!!
Maria
Snatch Balance 5-5-5-5
15-35-55-65-75
Front Squat 3RM
95-125-145-155
I can’t remember my previous 3RM, but current 1RM is 160# so I’m calling it a PR!
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 69
Great job 8:30am , and congrats on your PR Kevin!
alaina
Nice job Maria!!
Laura
WUx1
250M Row
Group WU
Snatch Balance 5-5-5-5
15-25-30-35(4)-35#
Front Squat 3RM
55-65-75-85-90-95#
Nice to have a 3RM established. I had never went above 65# for front squats before today, which was the weight I used (for sets of 5) on my very first day of the Fundamentals! I always miss squat days it seems.
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 55
Thanks Patrick!
Steph L
Mobility + WU
Snatch Balance 5-5-5-5
35-55-65-75
3RM Front Squats
75-95-115-125-135(PR)
Thanks for the Class Kevin
Mario
Mob + WUx1 + Row 250m
Snatch Balance 5-5-5-5
95-115-125-135#
… kept light, havent pushed these in forever. Shoulder holds up nicely.
Front Squat 3RM
15-205-225-255-275-290(x2)
… new 2RM I suppose! 🙂
Congrats to Alex on the sub-1:30 row! 6 weeks in and smashing records!
Kevin
Snatch Balance x5
35-55-75-95
Front Squat x3
135-185-235-255-265 (PR!)
Tabata Mountain Climbers – 57
Jackie Cantin
WUx1
250 metre row
Skipping practice
Group MOB
Bergener warmup x 2
Snatch balance practice
Snatch balance
5×5, all sets @15#
Focused on foot placement and squat mechanics
Front Squat 3RM
50, 55, 60, 65, 70 (previous 1RM was 70)
Excellent, excellent tips and coaching Patrick! Thanks for sharing the bar today Laura. Your progress is fantastic!
Jackie Cantin
Oh yah, 34 Mountain Climbers (2 count).
Laura
Thanks Jackie 🙂
Steph H
Mob
WU x1
250m row
Group Mob & WU
Snatch Balance
35-40-45-50# x5
Front SQ 3rm
70-80-90-100-105#(PR)
Cashout: AMRAP 60secs Mtn Climber
Total: 39
CAM
Can you please cancel Krystal and I from 7 pm im in a meeting and it doesn’t look like it will end too soon 🙁
Gilles
mob wux1+250 m row
group wu
snatch balance 5-5-5-5-5
35×5 35×3 35×3 could not land properly
angle still not 100%
front squat
build up to 3 RM
140×3 155×3 185×3 205×3
cash out 60 sec grass hooper
total 70 rep
Jason Gagnon
WUx1
250M Row
Group WU
Snatch Balance 5-5-5-5-5
45-75-95-105 – 115
Front Squat 3RM
135-185-205-215-225(PR)
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 59
Thanks Kevin Great Class!!!
Ryan
– Mob
– WUx1 + 250m row
Satch balance X5
45-45-65-75-85
Front Squat x3
95×5-135×3-165-195-215×1-205 (PR for reps)
38 mountain climbers
Hannah
M+WU+250m row
Group M+WU
Snatch Balance
5-5-5-5-5 reps
15-20-30-30-35lb
Front squats- Build up to heavy 3RM
95-100-105-110lb
Had a previous hypothetical 3RM at 95lb so definitely a PR 🙂
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 37
John Gunn
Mob, WU, 250m row
Group mob/WU
Snatch balance
45 – 65 – 75 – 85
Shoes were screwing with my left foot for some reason, my heel kept coming up at the bottom. Tossed them at 75 and felt better.
Front squat 3RM
100 – 115 – 130 – 140 – 150
25# PR on my last 3RM, and 5# PR over my last 1RM (145#)
AMRAP 60 seconds Mountain Climbers
Total: 50
Baukje
WU + 250m row
Snatch Balance 5-5-5-5
15# bar WU x 5 then 20#-25#-30#-35#
(felt better than the snatch the other day)
Front Squat 3RM
70# – 90# – 115# – 125# – 130# (my previous 1RM! So a PR! Need to work on bracing, because I had terrible form on the last one! Thanks for pointing it out Kevin and thanks for the tips!)
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…
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WUx1
250M Row
Group WU
Snatch Balance 5-5-5-5
45-75-85-95-105×4
Front Squat 3RM
120-140-160-175-185×1 (I barely got the last rep at 175 so I’m calling that my 3RM)
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 49
Great work 6amers!
WUx1 + 250M Row
Group WU
Snatch Balance 5-5-5-5
45-75×4-65-65-65-65
worked on making sure my feet did not go too far for the squat
Front Squat 3RM
180-190-205-215-220 (PR for reps)
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 58
Great work morning folks!
Forgot to add now able to do no false grip MU’s
Great job Gabe!!!!
Snatch Balance 5-5-5-5
15-35-55-65-75
Front Squat 3RM
95-125-145-155
I can’t remember my previous 3RM, but current 1RM is 160# so I’m calling it a PR!
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 69
Great job 8:30am , and congrats on your PR Kevin!
Nice job Maria!!
WUx1
250M Row
Group WU
Snatch Balance 5-5-5-5
15-25-30-35(4)-35#
Front Squat 3RM
55-65-75-85-90-95#
Nice to have a 3RM established. I had never went above 65# for front squats before today, which was the weight I used (for sets of 5) on my very first day of the Fundamentals! I always miss squat days it seems.
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 55
Thanks Patrick!
Mobility + WU
Snatch Balance 5-5-5-5
35-55-65-75
3RM Front Squats
75-95-115-125-135(PR)
Thanks for the Class Kevin
Mob + WUx1 + Row 250m
Snatch Balance 5-5-5-5
95-115-125-135#
… kept light, havent pushed these in forever. Shoulder holds up nicely.
Front Squat 3RM
15-205-225-255-275-290(x2)
… new 2RM I suppose! 🙂
Open Gym
WU x 2
Snatch Balance x 5
55 – 85 – 95 – 115
Front Squat 3RM
135(5) – 185(5) – 205(5) – 215(3) – 225(3) – 235(3) 15# PR!
Congrats to Alex on the sub-1:30 row! 6 weeks in and smashing records!
Snatch Balance x5
35-55-75-95
Front Squat x3
135-185-235-255-265 (PR!)
Tabata Mountain Climbers – 57
WUx1
250 metre row
Skipping practice
Group MOB
Bergener warmup x 2
Snatch balance practice
Snatch balance
5×5, all sets @15#
Focused on foot placement and squat mechanics
Front Squat 3RM
50, 55, 60, 65, 70 (previous 1RM was 70)
Excellent, excellent tips and coaching Patrick! Thanks for sharing the bar today Laura. Your progress is fantastic!
Oh yah, 34 Mountain Climbers (2 count).
Thanks Jackie 🙂
Mob
WU x1
250m row
Group Mob & WU
Snatch Balance
35-40-45-50# x5
Front SQ 3rm
70-80-90-100-105#(PR)
Cashout: AMRAP 60secs Mtn Climber
Total: 39
Can you please cancel Krystal and I from 7 pm im in a meeting and it doesn’t look like it will end too soon 🙁
mob wux1+250 m row
group wu
snatch balance 5-5-5-5-5
35×5 35×3 35×3 could not land properly
angle still not 100%
front squat
build up to 3 RM
140×3 155×3 185×3 205×3
cash out 60 sec grass hooper
total 70 rep
WUx1
250M Row
Group WU
Snatch Balance 5-5-5-5-5
45-75-95-105 – 115
Front Squat 3RM
135-185-205-215-225(PR)
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 59
Thanks Kevin Great Class!!!
– Mob
– WUx1 + 250m row
Satch balance X5
45-45-65-75-85
Front Squat x3
95×5-135×3-165-195-215×1-205 (PR for reps)
38 mountain climbers
M+WU+250m row
Group M+WU
Snatch Balance
5-5-5-5-5 reps
15-20-30-30-35lb
Front squats- Build up to heavy 3RM
95-100-105-110lb
Had a previous hypothetical 3RM at 95lb so definitely a PR 🙂
Cashout: 60 sec AMRAP: Mountain climbers
Total: 50
(Kickouts were R+L=1 rep)
Snatch Balance 5-5-5-5
35-40-45-50#
Front Squat 3RM
70-100-125-130-135# (10# PR)
Cashout AMRAP 60secs Grasshoppers (2 counts as 1 rep)
Total 37
Mob, WU, 250m row
Group mob/WU
Snatch balance
45 – 65 – 75 – 85
Shoes were screwing with my left foot for some reason, my heel kept coming up at the bottom. Tossed them at 75 and felt better.
Front squat 3RM
100 – 115 – 130 – 140 – 150
25# PR on my last 3RM, and 5# PR over my last 1RM (145#)
AMRAP 60 seconds Mountain Climbers
Total: 50
WU + 250m row
Snatch Balance 5-5-5-5
15# bar WU x 5 then 20#-25#-30#-35#
(felt better than the snatch the other day)
Front Squat 3RM
70# – 90# – 115# – 125# – 130# (my previous 1RM! So a PR! Need to work on bracing, because I had terrible form on the last one! Thanks for pointing it out Kevin and thanks for the tips!)
Cashout: 60s mountain climbers (2 count)
Total: 36
I know you have the leg strength. Hope that bracing cue helps.
I always love it when an athlete recognizes the importance of bracing!
Congrats on the PR Baukje!
Mobility + WU
Row 250m
Snatch Balance 5-5-5-5
15-25-30-35
3RM Front Squats
55-60-65-70-75(PR)
previous 1RM was 70
Open gym – yesterday’s WOD
21-15-9
Thrusters (65#)
T2b (knee raises)
HPC
10:55
So many PRs today!!
WUx1
250M Row
Group WU
Snatch Balance 5-5-5-5
35-40-40-45
Front Squat 3RM
55-60-65-70-75
Cashout AMRAP 60secs Mountain Climbers (2 counts as 1 rep)
Total 37
mob
snatch balance
5-5-5-5
15#
just being able to do this correctly was a great day thanks for the awesome class kevin 🙂 snatch CAN be fun
WOD
build up to 3RM
35-45-50-55#
cashout mountain climbers for 60 sec
total 26
Forgot to post yesterday!
Snatch Balance
5-5-5-5
35-65-75-85#
Front Squat
3RM
115-135-145-155# (15# PR)
AMRAP in 1 min of mtn climbers
Score: 50 I think…
Snatch practice 5×5
45-65-95-95-95-95-95
WOD
Front squat 3RM
160-170-185-195-225PR!