Prep Course

We have another Prep Course starting on October 21. It will be our last one this year, so if you or someone you know wants to get started, this is your chance!

Back Squat x4
70-70-70-75-75%

100 Double Unders
21-15-9 reps
KBS (70/50#)
Burpees
100 Double Unders

*Time cap – 12 min

Some of our recent Prep Course grads
Some of our recent Prep Course grads

57 thoughts on “Prep Course”

  1. Bench mark workout:
    5RM of front squat: 35, 40, 45, 50, 55, 60

    AMRAP OF:
    -5 Burpees
    -10 push press @35
    -15KBS @30

    TOTAL: 3 completed rounds and 8 push press
    Great work everyone! πŸ™‚

  2. Mobility
    WU x 2
    Group Mobility

    Strength: Back Squat x4 – nice sharing the bar Jackie!
    95-95-95-100-100

    WOD:
    100 Double Unders (200 singles)
    21-15-9 reps
    KBS @35#
    Burpees
    100 Double Unders (200 singles)

    Time: 8:37

    Great class Mario. Good job everyone πŸ™‚

  3. Did you draw for the bumper sticker yet? I’m sure whoever wins can find someone to give the 50$ off the prep course πŸ™‚

    Also: What a great group picture of the last prep course! There is only half of the class on the picture but they were all so awesome!

  4. Back Squat x4
    145 145 145 155 155

    WOD Rx
    9:52 (Wanted under 10…just squeaked in. First set of DU were awesome, second set not so much)

    Good luck to all the Lifestyle Challengers!!

  5. Back Squats x4
    135-185 / 225-225-225-235-235

    WOD Rx’d
    7:55

    First set of DU – 2 sets in 56 sec
    All KBs unbroken
    Burpees – SLOW
    Last DU – very broken
    Overall – loved the wod

  6. **Benchmark WOD
    5RM front squat. Based it off my theoretical 5RM of 120#. It was correct lol
    75-85-95-110-120#

    7min AMRAP
    5 burpees
    10 push press 45#
    15 KBS 35#
    3 rounds + 13kbs.
    So close to 4 rounds! Next time, rest less lol

    1. Just did my measurements and compared to the start of the last challenge (didn’t do post so can’t compare). I was able to keep off 5.5inches total. Let ’em burn baby! Haha

  7. benchmarks:
    *Max front squat – 5 x 70 (Probably not my true max but slightly above 50% of my pre-pregnancy max)
    (5 x 35,40,45,50,55,60,65,70)

    *7 min AMRAP
    5 burpees
    10 push press 35#
    15 KBS (switched to Russian) 25#

    Total: 4 rounds + 5 Push Press

    Good work to the 6am crew… you did awesome on that WOD!

  8. WUx2

    Back Squats x4
    135-175-175-175-200-200

    WOD
    100 Double Unders (50 DU and 100 Singles)
    21-15-9 reps
    KBS (60#)
    Burpees
    100 Double Unders (10 DU and 180 Singles)

    Time–> 11:59
    One sec from time cap

    Great work morning folks!

  9. Mobility
    WU x 2
    Group Mobility

    Strength: Back Squat x4
    70, 70, 70, 75, 75
    (with my buddy Kelly!)

    WOD:
    100 Double Unders (200 singles)
    21-15-9 reps
    KBS @35#
    Burpees
    100 Double Unders (200 singles)

    Time: 10:05 (shouldn’t have taken that 6 sec break!!)

    Fun WOD!

    Good luck to everyone doing the Lifestyle Challenge. I admire your pluck. πŸ™‚

  10. Back squat
    4x 115-115-115-125-125

    WOD rx’d: dnf… only got 39 of the doubles in. I was happy with that though, considering that when I was on the first set of slowest-burpees-on-earth, I didn’t think I was going to GET to the doubles..

    Nice to see some faces I hadn’t seen in a while!

  11. Back Squat x 4
    135 – 195 – 195 – 195 – 215 – 215

    WOD:
    100 Double Unders
    — 21-15-9 of:
    — — (Russian) KBS @ 70#
    — — Burpees
    100 Double Unders

    Got 27 of the last set of DUs done. I knew that would be my biggest challenge.
    Way to stick with the doubles Josh.

  12. WUx2

    Back Squats x4
    155-155-155-175-175

    WOD
    100 Double Unders
    21-15-9 reps
    KBS (60#) 21s were broken 15 & 6 rest unbroken
    Burpees
    100 Double Unders
    Had sets of 25 a couple of times some 15s, 10s, 5s, and a few 1s. DUs need work.

    68 DUs at the 12 min cap

    Thanks Steph!

  13. 1PM After the Nooner

    Mobility
    WUx1

    Back Squats x4
    115-115-115-120-120

    WOD: 12Min Cap

    100 Double Unders

    21-15-9
    KBS @ 40#
    Burpees

    100 Double Unders

    Time: 8:22

  14. Patrick Arseneau

    First AM class in FOREVER!! Feels good to WOD in the morning again. I’ll try to stick with it.

    Back Squats 4x
    175-175-175-185-185

    WOD @ 50lbs: 10:04

    Notes: Rib cage feels like I was hit by a train which was a big factor for the burpees (even double unders). Also Double Under skills have gone way down πŸ™

    Nice work 7AM!!! HUGE class!! πŸ™‚

  15. Mob+WU x 2
    Gp Mob

    Strenght: Back Squat x 4
    70-70-70-75-75%
    135-155-155-185-185#

    WOD (12 min cap)

    100 double unders (200 singles)

    21-15-9 of
    KBS 60#; and
    Burpees

    100 double unders (200 singles)

    10:51

  16. Group Mob

    Strength: Back Squat x 4
    70-70-70-75-75%
    135-185-185-185-195-195#

    WOD (12 min cap)

    100 double unders (200 singles)

    21-15-9 of
    KBS 53#; and
    Burpees

    100 double unders (200 singles)

    Time: 11:28

    Thanks, Mario.

  17. – Mob
    – WUx1.5 (took the time from the .5 I skipped to do extra mob, my leg needed it before skipping)

    Back squat x4:
    135-155-165-165-165-175-175

    WOD:
    – 200 singles
    -21-15-9
    — KBS @ 53#
    — burpees
    – 200 singles

    Time = 11:08

  18. 5.2km run to gym
    mob
    wux1 because run

    Back squatsx4
    75#,85,85,95,95

    WOD:
    200 single skipping

    20-15-9
    KBS @ 35#
    burpees

    200 single skipping

    Time: 9:10
    Nice to meet some members. Very fit people!! πŸ˜€

  19. Mobility
    WU x 2
    Group Mobility

    Strength: Back Squat x4
    90, 90, 90, 95, 95

    WOD:
    100 Double Unders (200 singles)
    21-15-9 reps
    KBS @35#
    Burpees
    100 Double Unders (200 singles)

    Time: 138 singles done at cap.

  20. Mobility
    WU x 2
    Group mob

    Strength: Back Squat x 4
    70-70-70-75-75%
    100-100-100-110-110
    Based on front squat numbers because my FS is higher than BS.

    WOD
    100 DU (100 singles for shins)
    21-15-9
    KBS @35#
    Burpees
    100 DU (100 singles)

    DNF….21 singles at the time cap. Burpees sucked, slower than molasses. Athsma has been bothering me the last few days, change of season maybe. Breathing was not good. Also, feet hurt so bad during this one.

    Great 6am class.

  21. Mob + Wup x 2 + Group Mob

    Strength – Backsquats x 4
    70lbs, 70, 70, 75, 75
    Great sharing the bar with you Annie πŸ™‚

    WOD:
    100 Double Unders
    21 – 15 – 9
    KBS @ 35lbs
    Burpees
    100 Double Unders

    Hit 90 doubles at the time cap. The KBS really slowed me down and the doubles were very broken up.

    Great class everyone!

  22. Mob/wu
    Group mob

    Back squat & Jerk
    60/65/65/70/70lbs

    Power clean/Fr Sq/Hang sq clean
    50/55/60/65/70

    Am rap 7 mins
    2 dumbbell cluster
    2 sprints
    4 db cluster
    4 sprint
    6 db cluster
    6 sprint
    8 db cluster
    1 sprint

  23. Oly class

    Back Squat + Jerk (2+1)
    60-65-70-75-80% of Jerk
    145-160-170-185-195#

    Power Clean-Front Squat-Hang Squat Clean (1+1+1) X 5
    65-65-70-75-80% of Power Clean
    135-150-160-175-185#

    WOD (?!?!)

    AMRAP 7 Mins

    2 DB Clusters 35#
    2 Sprints (there and back =1)
    4 DB Clusters
    4 Sprints
    6 DB Clusters
    6 Sprints
    Etc…

    Total – Made it to 8 DB Clusters and 3/4 of 1 sprint (Don’t care if only complete ones count, I am counting that 3/4)

    Thanks for the class Kevin!!

  24. Strength: Back Squat x4
    65, 65, 65, 75, 75

    WOD:
    100 Double Unders (200 singles)
    21-15-9 reps
    KBS @30#
    Burpees
    100 Double Unders (200 singles)

    Time: 9:47

    Fun class!

  25. WU x 2

    Back Squat x 4

    135-135-185-185-185-200-200

    WOD (12 min cap)

    200 singles

    21-15-9

    One Arm Russian KBS 35#
    Burpees

    200 Singles

    Time: 10:44

    Thanks Steph!

  26. Strength: Back Squats
    WU 85
    135-135-135-140-140

    WOD: As Rx’d
    Time: 12:00

    Finished right at the buzzer thanks to a really great run of du’s in the last 15 seconds. Almost blew it on DU #99 when I felt the rope run through my hair but managed to hold it together. After the 21 burpees I was thinking there was lots of time – was that ever not true!!

    Elba thanks for the push to do this rx’d. I’m not sure I would have attempted it without you!

    Also nice to be finally squatting again without my legs screaming πŸ™‚

    Finally, welcome Claire, great job tonight girl!

  27. Mobility
    WU x 2
    Group Mobility

    Strength: Back Squat x4
    65-65-65-70-70

    WOD:
    100 Double Unders (200 singles)
    21-15-9 reps
    KBS @25#
    Burpees
    100 Double Unders (200 singles)

    Time: 11:29

  28. Mobility
    WUx2

    Back squat (5×1 in kg) 60-70-80-90-100-110

    back felt a little weak on 110 and the knees wobbled a bit, need more practice with those heavier weights.

    Bench Press (kg) (7×30)-(6×40)-(5×50)-(4×60)-(3×70)-(2×75 PR)-(1×80 PR)

    10 kg PR since the last time I tried this back in March

    WOD:
    100 DUs
    21-15-9 of
    KBS 24kg (53lbs)
    burpees
    100 DUs

    Time: 8:05

    my speed rope unscrewed at 65 DUs in the second round and had to grab one of the cheap plastic ones the gym had lying around. Fantastic WOD but I was aiming for sub 8. Next time!

  29. Back Squat x 4
    105-105-105-115-115

    WOD:
    100 Double Unders
    21-15-9 of:
    (Russian) KBS @ 40#
    Burpees
    100 Double Unders

    Time: 10:13

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