EMOTM for 7 min

5 Push Press @ 70%

AMRAP in 9 min

10 Situps

10 S2OH (60%)

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# Hump Day

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78 thoughts on “Hump Day”

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Take the first step towards getting the results that you want!

EMOTM for 7 min

5 Push Press @ 70%

AMRAP in 9 min

10 Situps

10 S2OH (60%)

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

GinetteGreat pic Sandra! 🙂

Vincent RoyMobility + WU x 1 (no pushups)

6 sprints

EMOTM for 7 minutes

5 push press (subbed for one arm kettle bell push press with right arm at 40#)

WOD: AMRAP 9 minutes

– 10 Situps

– 10 S2OH (subbed for one arm kettle bell push press with right arm at 35#)

Score: 167

GinetteGreat job Vince!

MariaGreat pic Sandra!

EMOTM for 7 min

5 Push Press @ 75#

AMRAP in 9 min

10 Situps

10 S2OH (70#)

150 reps

I had to switch to split jerks early in. Shoulder burn!

Good WOD! I’m happy to see you suffer with us Mario :).

MarioMy pleasure! Always up for a lil’ suffering in the morning.

GinetteNice job Maria!

Kelly BMobility

WU x 1

6 sprints

Group WU

EMOTM for 7 min

5 Push Press @ 55#

AMRAP in 9 min

10 Situps

10 S2OH @ 45#

9 rounds even (180 reps)

Good job everyone! Thanks Patrick 🙂

MarioSpeedy! Good job!

MariaNice work, more weight for you! 🙂

jackiecantinGood job buddy!

GinetteSuper fast Kelly!

MarioMob + WUx1 + 6x20m Sprint + Group WU/Mob

EMOTM 7 mins

5x Push Press @ 70% ~ 155#

WOD AMRAP 9 mins

10x Situps (GHD)

10x S2OH @ 60% (scaled to 50% ~ 115#)

= 5 rounds + 6 S2OH

S2OH in WOD were all Push Jerk. Held back on the WOD weight after push presses didn’t feel so great. GHD situps were interesting, more on that tomorrow… lol. Great work morning peeps!!

GHD Extensions 3×13

Every 2 min – 3 rounds

1x Rope Climb 15′

Back Squat 10x10reps @ 135#

MarioAlso practiced muscle-ups without false-grip last night, managed to get 3 unbroken. Happy about that!

GinetteBravo Mario!

Chantal L.WU x 1, 6 x 20m sprints and mob.

EMOTM fo 7 min

5 push press @ 70% (95#)

WOD: AMRAP 9

10 situps

10 S2OH @ 60% (85#)

5 rounds and 3 S2OH = 113 reps

jackiecantinNice weight Chantal. Strong.

GinetteHeavy weight Chantal!

KevinEMOTM for 7 min

5 Push Press @ 135# (70%)

AMRAP in 9 min

10 Situps

10 S2OH @ 115# (60%)

177 reps

GinetteNice work Kevin!

Shawn JohnsonEMOTM for 7 min

5 Push Press @ 125# (70%)

AMRAP in 9 min

10 Situps

10 S2OH @ 105# (60%)

152 reps

BlakeEMOTM for 7 min

— 5 Push Press @ 115#

AMRAP in 9 min

–10 Situps

— 10 S2OH @ 85#

153 Reps

BlakeOh yeah, can’t forget Josh’s 36 Birthday Burpees!

TrentWux1

Lab strict weighted pullups

20#x10

35#x5

50#x3 (got one with chin over bar others were close so did negatives on the way down)

20#x10

Lsit pullups x 5

EMOTM for 7 min

– 5 Push Press @ 105#(60%)

AMRAP in 9 min

–10 Situps

– 10 S2OH (Sub for KBS @ 70# due to elbow acting up)

9R + 2 KBS or 192 Reps

Great Class Blake, you’re a natural. It’s not every day I get hit with a stick to pay attention lol.

BlakeNice work Trent, you did awesome!

Nothing motivates like a stick right? 🙂

GinetteGreat results Trent!

DominiqueEMOTM for 7 mins

5 Push Press @ 70% – 65lbs

AMRAP in 9 mins

10 sit ups

10 S2OH @ 60% – 55lbs

166 reps

Great workout!

TracyHappy Birthday Josh!

Group warm up

Birthday Burpees

EMOTM for 7 minutes

5 push press @ 70 % (60 lbs)

WOD – AMRAP for 9 minutes

10 sit ups

10 S2OH @ 60% (55 lbs)

8 rounds + 3 situps …which is 163 not whatever I told Pat…sorry:(

Just for fun:

farmer carries with 50lb KB x 6

JoEMOTM for 7 min

5 Push Press @ 75#

AMRAP in 9 min

10 Situps

10 S2OH @ 65#

193 Reps

All rounds unbroken…I guess it should have been heavier.

Steph LAll Unbroken! Great work Jo!!

GinetteLots of reps Jo!

CrystalEMOTM for 7 min

5 Push Press @ 65#

AMRAP in 9 min

10 Situps

10 S2OH @ 50#

Kept the weight low as per the old shoulder is old and hurt!

143 Reps

Shoulders are screaming.

MariaNice work Crystal! Y

Steph LMobility

WUx1

6x sprints

EMOTM for 7min

– 5 Push Press 70% @ 70#

AMRAP 9 Min

– 10 Situps

-10 S2OH @ 60#

Total Reps = 136

Great Job Nooners!! Thanks Mario!

Hannah6x sprints

Birthday Burpees

Group Mobility

EMOTM for 7 mins

5 push press @ 70% 35lb

WOD: AMRAP 9 mins

10 sit ups

10 S2OH @ 60% 30lb

TOTAL: 124 reps

Cashout- wall stretch

Ryan H.WU+MOB

6 Sprint lengths

EMOTM: 7min

5 Push Press @ #95(70%)

AMRAP: 9min

10 Situps

10 S2OH @ #85(60%)

Cashout: Wall stretch

And 10 Burpee’s because some people can’t read the top of the board. You know who you are…

Ryan H.For got to mention, I got 159reps total on the AMRAP

John GunnMob, WUx1

6x 20m sprints

Group mob + WU

EMOTM 7 min

5 push press @ 70% – 65#

AMRAP 9 min

10 sit-ups

10 S2OH @ 60%PP – 55#

Total: 148

Cashout:

– 10 burpees because people have been neglecting their no show burpees

– wall stretch

– 3 farmers carries (20m and back) @ 2×70# kb

GinetteGreat job John!

BJMobility

WU x 1

6 sprints

Group WU

EMOTM for 7 min

5 Push Press @ 55#

AMRAP in 9 min

10 Situps

10 S2OH @ 40#

7 rounds even (140 reps)

Finally, 10 burpees because other members have neglected doing their own!

Jackie CantinNice pic Sandra!

MOB & WU × 1

Group MOB

EMOTM for 7 min

5 push [email protected] 50lbs

WOD

AMRAP – 9 min

10 situps

S2OH @ 40lbs

6r + 2 situps= 122

More fun than 200 burpees!

Great class coach Patrick and good work 6amers.

GinetteGreat job Jackie!

Patrick ArseneauMob & WUx1

6 x Sprints

Group Mob & WU

EMOTM 7 min

5 Push Press @ 70%: 120lbs

AMRAP 9 min

10 situps

10 S2OH @ 95lbs (60% would have been 105lbs)

Total: 183

I walked in not even sure I was going to do this workout today. Still nervous about my injured back but the EMOTM part felt ok. Working next to Jason R and Ryan H kept me motivated. Thanks guys!

Fun class!! Even Lana had a blast 🙂

BlakeThe best of healers is the right attitude Patrick, nice score!

GinetteGreat job Patrick!

Kevin MackEMOTM fo 7 min

5 Push Press @ 70% (110#)

WOD: AMRAP 9 minutes

10 situps

10 S2OH @ 60% (95#)

6 rounds and 4 S2OH = 134 reps

Thanks, Mario.

GinetteNice work Kevin!

AmandaEMOTM 7 min

5 Push Press @ 70% (80#)

WOD: AMRAP 9 minutes

10 situps

10 S2OH @ 60% (70#)

7 rounds even = 140 reps

GinetteNice work Amanda!

Alyson KMobility

WU x 1

6 sprints

Group WU

EMOTM for 7 min

5 Push Press @ 55#

AMRAP in 9 min

10 Situps

10 S2OH @ 55#

150

Great job everyone! Thanks Mario!

Amandawow, strong! nice work Alyson 🙂

Rachelwu x 1

250m row

group mobility

EMOTM 7 min

5 Push Press @ 70% (40#)

WOD: AMRAP 9 minutes

10 situps

10 S2OH @ 60% (25#)

8 rounds & 7 S2OH = 177 reps

cash out – wall stretch

GinetteBravo Rachel!

Gillesmob wux1

6 sprint

group mob

EMOTM for 7 min

5 push press 115 #

WOD AMRAP IN 9 MIN

10sit

10 S2OH 95#

9 round 3 sit up

Gillestotal rep 183

GinetteBravo Gilles!

Valerie ArseneauMob + WU

group WU

Heaving Snatch Balance @ 35

4×3

Snatch up to 80%

35-40-45-50-55

I was really comfortable lifting 55 but my damn wrist hurt! I am sure my snatch would be so much heavier if I can fix my darn wrist.

3 set of 3 movement complex

power clean + front squat + push jerk x3 for max

75-85-95×2-95

Great class! So many ladies!!!

Felt awesome after a shitty day at work 🙂

Jason GagnonMobility + WU x 1

6 sprints

Abs work -50 situps – 50 leg raise and 40 seconds plank

50 wallballs for time 3:13

Group Mobility

EMOTM for 7 minutes

5 push press (115#)

Did some bar MU 3 or 4 it think just for fun

WOD: AMRAP 9 minutes

– 10 Situps

– 10 S2OH (95#)

Score: 210(10 Rounds + 10 Situps)

Cashout – Wall Stretch

Great Class Mario Thanks

Tom LEMOTM @ 75#

WOD @ 65#

145 reps

Vanessa ChampionSecond Oly class and loved it

Group WU + mob

Heaving snatch balance 50%

25#. 4×3 reps

Snatch x2

4 sets. 25-30-35-40-45

Need to work on getting under it faster. I’m more comfortable with the power snatch… So time to do more full snatches

PC+FS+PJ x3

3 sets up to max

65-75-80

Little pre & post WOD run to and from MacDonald Buick for my car

Jenn BI was wondering where you were running to…

Amy HayesMobility

WU

Group mobility

EMOTM for 7 min

5 push press (60#)

WOD

AMRAP 9 min

10 Situps

10 S2OH (55#)

Total 118

DanielEmotm-

5push press 75#

Wod-#75

145 reps

First decent weight overhead since I broke my arm.

Melissa HMobility

WU x 1

Group Mobility and WU

EMOTM 7 mins

5 push press @ 65#

WOD: AMRAP 9 min

10 sit-ups

10 S2OH 55# (should have been heavier but haven’t done them in a while)

7 rounds + 2 sit-ups

Cash out: 10 burpees for the class skippers…DO YOUR BURPEES!!

Wall stretch

Shane HayesMobility

Wu x 1

6 sprints length of main room

Group barbell Wu

EMOTM for 7 minutes

Push Press x 5 @ 135# way off my 1rm but still nursing wrist and shoulder.

Wod: Amrap in 9 minutes

10 situps

10 s2oh @ 60% of PP. Did kbs @ 80# (awful)

9 rounds 9 situps

189 reps

Great Wod and class Mario!

Great work 6:45 crew!

Shane HayesDid all but last round unbroken, did 5 & 5.

Valerie Arseneauyour light push press is my 1RM back squat! lol

Shane HayesLol, thanks Val. I am just pumped to be recovering..

GinetteGreat Job Shane!

HeidiWU x 1 + 6 gym sprints…well jogs

EMOTH 7 Min

Push presses @ 70% = 70#

Did 1st two rounds at 55# because I calculated my 70% on my shoulder press weight. Switched to 70# in round 3.

9 Min. AMRAP

10 sit ups

10 push presses @ 60% = 60#

9 Rounds + 3 sit ups = 183 reps.

Really liked this WOD.

GinetteGreat job Heidi!

AnnieMob + WU X 1

6X20m sprints

EMOTM for 7 min

5 push press @ 40#

AMRAP in 9 min

10 sit ups

10 S2OH ( some rounds I did push press and some jerks)

7 rounds + 10 sit ups + 150 reps

Ryan FMob

WUx1

6x20m sprints

EMOTM for 7 min

5 Push Press @ 85#

AMRAP in 9 min

10 Situps

10 S2OH @ 75#

143 reps

TLMobility

WU x 1

Group Mobility + WU

EMOTM for 7 min

5 Push Press @ 70% (65#) too heavy

AMRAP in 9 min

10 Situps

10 S2OH (60%) (45#) went lower on weight because I really struggled with the other one.

Anything and everything that could have gone wrong with this did including nailing myself in the chin with the bar so hard I though I cracked a crown. Not fun. Overhead is definitely a goat I need to work on.

118 reps

AlainaSorry I missed this one!

5k run instead, PR of 1 min. or so……..27:15

Shane HayesNice work, pr!

Julie DMob + WUx1

6 sprints

Group mob + WU

EMOTM for 7 mins

5 push press 40#

WOD

AMRAP in 9 mins

10 situps

10 S2OH 35#

168 reps

Jen CMob, Wup x 1 + Group Mob

Group Bergener

Heaving Snatch Balance

4 sets x 3 reps at 50% of max

25lbs

25lbs (work on form)

25lbs

Snatch

2 x 20, 25, 30, 30, 35

Note: move slow through the dealift section of this lift next time

PC + FS + PJ x 3

do 3 times

55, 60, 65

GabrielMob

WUx1

6x20m sprints

EMOTM for 7 min

5 Push Press @ 125#

AMRAP in 9 min scaled to Hang Power Clean 125# due to pulled neck muscle after 1st sets.

10 Situps

10 S2OH 115# 1st then 10 HPC 125#

123 reps