Prep Course

First Prep Course of 2016 starts tomorrow at 8pm. If you have friends or family that want to get started, send them HERE.

EMOM for 10 min
Power Cleans x3
2 min @ 50%
2 min @ 60%
2 min @ 65%
2 min @ 70%
2 min @ 75%

For time:
50 Wall Balls
30 Power Cleans (155/105#/60%)
15 Muscle-ups (30 Pullups/Rows + 30 Dips)

*20 min cap
**Scaled clean weight is % of max lift ever

Compare to Dec.2/14

Someone should tell Blake that Christmas is over
Someone should tell Blake that Christmas is over

48 thoughts on “Prep Course”

  1. Ughhh…..flat tire on the Elgin road, won’t make it in this morning, will try for 4, thanks !

  2. WU & Mob

    EMOM for 10 min
    Power Cleans x3
    2 min @ 80- 90-105-110-115-125

    For time
    50 wall balls @ 14#
    30 power cleans @ 85#
    15 muscle ups – Scaled to 30 ring rows 30 dips

    Time 10:03
    Thanks Shane.

  3. WUx1 15 Wall Balls

    EMOM for 10 min
    Power Cleans x3
    95-95-110-110-120-120-125-125-135-135

    For time:
    50 Wall Balls (5×10)
    30 Power Cleans (110#)
    30 Pullups/Rows 30 Dips

    13:59

  4. Mobility
    WU x 1 + 15 Wall balls @14#
    Group Mobility

    Strength: EMOM for 10 min
    Power Cleans x3
    2 min @ 50% = 60#
    2 min @ 60% = 75#
    2 min @ 65% = 80#
    2 min @ 70% = 85#
    2 min @ 75% = 90#

    WOD:
    For time: 20 min cap
    50 Wall Balls @14#
    30 Power Cleans @75#
    15 Muscle-ups (scaled to 30 Pull-ups + 30 Dips)

    Time: 11:45, not a PR for time but PR for 20# heavier and pull-ups 🙂

    Thanks Shane. Great work everyone!

  5. Thanks Shane for helping me get going on the rower this morning:)

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% – 55#
    2 min @ 60% – 65#
    2 min @ 65% – 70#
    2 min @ 70% – 75#
    2 min @ 75% – 80#

    For time:
    50 Wall Balls – Used 10# @10′
    30 Power Cleans (155/105#/60%) – Used 65#
    15 Muscle-ups (30 Pullups/Rows + 30 Dips) – Did jumping pullups + dips

    *20 min cap – Time 13:20

    Glad to see you back Pam!

  6. EMOM for 10 min
    Power Cleans x3

    2 min @ 50% – 35#
    2 min @ 60% – 45#
    2 min @ 65% – 55#
    2 min @ 70% – 65#
    2 min @ 75% – 65#

    *Kept those light because of my recovering wrist. So happy to finally put some wieght on the bar!!!!!

    WOD
    50 WB (14#, 9 feet)
    30 Power Cleans (45#)
    15 Muscle-ups (30 ring rows, 30 dips)

    Time 10:35

  7. WU + 15 WBS + 2 x 500m row for TEAM 2 🙂

    EMOM (really like this format)
    Power Cleans X 3
    70-80-85-95-100

    WOD:
    WBS @14#
    Cleans @80#
    MUps as Pullups (yay!!) + paralettes

    Time: 11:10

    So happy to have Pam back!

  8. OPEN GYM

    Deadlifts

    135(3) – 185(3) – 225(3) – 275(1) – 295(1) – 310(f) but I did lift it an inch which I couldn’t do before.

    Completed rope climb for first time(that was a goal for 2016). Hit the Easy button, honked the horn, hung out while people took pics.…lol.

    DU’s (11 unbroken – PR of 10). 10 unbroken was a goal to reach by the end of March.

    So far I’m liking 2016.

    Thanks Kevin!

  9. Strength: EMOM for 10 min
    Power Cleans x3 up to 100#

    WOD:
    For time: 20 min cap
    50 Wall Balls @14#
    30 Power Cleans @75#
    15 Muscle-ups (scaled to 30 Pull-ups + 30 Ring Dips)

    cashout: 500m row for Row-uary

    Time = 12 minutes.

    Hmm this might be the very first time I say this, I didn’t mind the wall balls today..they felt good! Thanks for the class Blake!

  10. WUx1 + 15 wb + 975m for Row-uary

    EMOM for 10 min
    Power Cleans x3 with 2 min of same weight
    95-105-120-130-155

    For time
    50 wall balls @ 20#
    30 power cleans @ 115#
    15 muscle ups – Scaled to bar Muscle Ups

    Time–> 9:00

    Great work morning peeps!

  11. M+WU
    Group mob

    *Everything scaled for shoulder*

    EMOTM for 10 min
    One armed power clean x3
    2mins at each weight
    20-25-30-40-40lb

    WOD: 20 min cap
    50 one armed thruster 20lb
    30 one armed power clean
    30 one armed ring row

    11:59

  12. Squeezed in the workout between Fundamentals.

    Wod Rx’d
    8:17

    WB – unbroken
    PC – 5-5-5-5-3-singles (felt good, lungs not so much)
    MU – sets of 3 (these felt heavy)

  13. MOB + WU + 15 Wall Balls
    Group Mobility

    Strength: EMOM for 10 min
    Power Cleans x3
    2 min @ 50% = 85#
    2 min @ 60% = 90#
    2 min @ 65% = 95#
    2 min @ 70% = 105#
    2 min @ 75% = 115#

    WOD:
    For time: 20 min cap
    50 Wall Balls @14#
    30 Power Cleans @90#
    15 Muscle-ups (scaled to 30 Pull-ups + 30 Dips)

    Time: 14:33

  14. Strength: EMOM for 10 min

    Power Cleans x3

    2 min @ 50% = 125#
    2 min @ 60% = 145#
    2 min @ 65% = 160#
    2 min @ 70% = 170#
    2 min @ 75% = 185#

    WOD:

    For time: 20 min cap

    50 Wall Balls @ 14#
    30 Power Cleans @ 135#
    15 Muscle-ups (scaled to 30 Ring Rows + 30 Dips)

    Time: 12:27

    Cashout – 500m Row

    Used a lighter weight ball due to left shoulder/neck discomfort.

    Thanks for the class Blake!!

  15. Mob
    WU x1
    15 WallBalls

    Group Mob

    EMOTM 10 mins
    Power Cleans x3
    2mins @ 55#
    2mins @ 60#
    2mins @ 65#
    2mins @ 70#
    2mins @ 75#

    WOD
    -50 WallBalls (8#)
    -30 Pwr Cl (60#)
    -30 jumping Pullups/30 Dips
    Time: 10.05

  16. WU x 1 + 15 Wall balls
    Group Mobility

    Strength: EMOM for 10 min
    Power Cleans x3
    2 min @ 50% = 110
    2 min @ 60% = 135
    2 min @ 65% = 145
    2 min @ 70% = 155
    2 min @ 75% = 165

    WOD:
    For time: 20 min cap
    50 Wall Balls @20#
    30 Power Cleans @135#
    15 Muscle-ups (scaled to 30 Pull-ups + 30 par Dips)
    t = 11:28 PR of 39 seconds

    500m row for team 2

  17. mob wux1 + 15 wall ball
    group mob
    EMOMfor 10 min
    power clean x 3
    95-115-125-135-145
    WOD
    50 wall ball 16#
    30 power clean 115#
    15 MU(30 ring row+ 30 dip)
    time 10:37
    last time 11:53 and 20# lighter on clean
    PR 1:15 min

  18. Was awesome to see so many full classes today! Let’s keep that momentum going for the rest of the month.

  19. Wod
    50 wall balls (#20)
    30 PC (#115)
    30 pullups + 30 dips (did a few on rings and switched to par.)
    13:50

  20. EMOTM for 10 Min:
    Power Cleans x 3
    2 Min @ 50% = 55#
    2 min @ 60% = 65#
    2 min @ 65% = 75#
    2 min @ 70% = 80#
    2 min @ 75% = 85#

    WOD:
    50 Wall balls 14# @ 10′
    30 Power Cleans @ 65#
    30 Pull Ups (1 at a time)
    30paralette dips
    Time = 12:40

  21. mini lifting session during the free time today:

    burgener wu
    full snatch wu set of 5 @ 55#

    snatch + low hang snatch x1
    55-75-85-95#
    low hang snatch @ 85 x1 x3
    split jerk (from rack) x2
    85-85-95-105-125#

    went back for class later:

    EMOM 10 min power cleans x3
    min 1&2 @ 85#
    min 3&4 @ 105#
    min 5&6 @ 115#
    min 7&8 @ 125#
    min 9&10 @ 135#

    WOD:
    50 WB @ 14#/10′
    30 PC @ 105#
    30 pullups
    30 assisted dips

    10:46

    power cleans in the EMOM were lots of fun….but then in the wod I severely underestimated them and they were tough haha
    Thanks Marcel, great class!

  22. EMOTM cleans up to 105#

    Wod with 85# and pullups and dips.
    Time = 16:10.
    2 minute PR from last time. I’ll take that! 🙂

  23. Mob
    WU x1

    Group Mob

    EMOTM 10 mins
    Power Cleans x3
    2mins @ 30#
    2mins @ 35#
    2mins @ 35#
    2mins @ 40#
    2mins @ 45#

    WOD
    -50 WallBalls (6#)
    -30 Pwr Cl (35#)
    -30 jumping Pullups/30 paralette Dips
    Time: 11:18

  24. Mob + WU x 1 + 15 WB (10#) + 250m row

    EMOTM 10 min
    Power Cleans x3
    2min @ 50% – 50#
    2 min @ 60% – 55#
    2 min @ 65% – 60#
    2 min @ 70% – 65#
    2 min @ 75% – 70#

    WOD:
    50 Wallballs (10#/ 10′)
    30 power Cleans @ 55#
    30 Jumping Pullups/ 30 Paralette dips

    Time: 9:18

  25. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% – 55#
    2 min @ 60% – 65#
    2 min @ 65% – 70#
    2 min @ 70% – 75#
    2 min @ 75% – 85#

    For time:
    50 Wall Balls – Used 8# @10′
    30 Power Cleans (155/105#/60%) – Used 65#
    15 Muscle-ups (30 Pullups/Rows + 30 Dips) – Did jumping pullups + dips

    *20 min cap – Time 11:31

  26. EMOM for 10 min
    Power Cleans x3
    2 min @ 50% #35
    2 min @ 60% #40
    2 min @ 65% #45
    2 min @ 70% #50
    2 min @ 75% #55

    For time:
    50 Wall Balls
    30 Power Cleans (#40)
    15 Muscle-ups scaled to 30 Rows + 30 Paralette Dips

    10:49

Start here

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