Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
115-135-145-165-170
EMOM for 10 min
Min 1 – 10 T2B -unbroken -15 to 16 sec
Min 2 – 10 Ring pushups – unbroken
Fun one!
Thanks Shane!
Rémi F.
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
75-105-125-135-145
EMOM for 10 min (blue)
Min 1 – 10 SLR
Min 2 – 10 HR pushups
Jordan Sanipass
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
95#,95#,115#,135#,145#
EMOM for 10 min
Min 1 – 8-10 SLR all 10 reps
Min 2 – 8-10 HR push-up all 10 reps
Roxanne Chase
Front Squats with 5 sec pause
3 x 35
3 x 40
3 x 45
3 x 45
3 x 45
10 min EMOM
1. 8 HKR
2. 10 box pushups (24″)
33 weeks pregnant
Cheryl
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%): 40-45-50-55-60#
EMOM for 10 min
Min 1 – 8 HKR & SLR
Min 2 – 8 Box push-ups (24”& 20”) & HR push-ups
>> 2 rounds HKR + 3 rounds SLR
>> 2 rounds 24” + 2 rounds 20” + 1 round HRPUs (inspired by Elba’s beautiful HRPUs)
Thanks Kevin for the coaching tip with FS bracing – really helpful! And as always, kicking my butt to try next level stuff.
Ang
Pause Front Squats x 3 hold 4-5 secs
35-40-45-55-60
EMOM for 10 mins
Min 1 16 abmat sit-ups
Min 2 10 pushups (20”) last set was 12
Thanks Kevin
Laura
Pause Squats to 100#
EMOM 10
1- 10 leg raise
2- 10 push-ups
Someday I will pass the k2e test and get back to t2b! Hanging leg raises were tough on the quads after the squats though…
Went into the gym feeling pretty down today and feeling much better now,so it was a win! Thanks Kevin!
Ryanne
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
Worked up to 95#. Actually felt pretty good
EMOM for 10 min
Min 1 – 8-10 T2B
Min 2 – 8-10 Ring pushups
8 reps each round. 10 on last round for both ring pushups and T2B
Fred
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
115-125-135-145# off of 255# 1RM
Did not have time to do my math before class and my jumps were not big enough to get to a ±70% of 1RM weight
EMOM for 10 min
Min 1 – 8-10 T2B
Min 2 – 8-10 Ring pushups
Set 1 – 10 & 10 unbroken
Set 2 – 6/2 $ 10
Set 3/4/5: Doubles and single T2B & PUs 8/2
… endurance is lacking, still ramping up from 3+ weeks of doing nothing… just need to keep showing up
Christie Neate
Pause Front Squats x3 (4-5 sec)
5 sets building
85# (kept it at 40% for knee… felt ok)
EMOM for 10 min
Min 1 – 10 HKR – last set did SLR
Min 2 – 10 box pushups – 24″
Thanks Kevin!
Karen Cormier
Home WOD
Pause Front SquatsX3 (4-5 sec)
55-65-75-85 oops only did 4 sets
EMOM for 10 Minutes
10 T2B (unbroken)
10 Ring Push Ups (unbroken)
I almost forgot how hard the Ring Push Ups were!
I always feel better after a Workout!!
Thanks Kevin!
Keep up the good work everyone!
Stephdh120
Pause Front Sq x3
50/55/60/65/70#
Emom 10min
1- 10 HKR
2- 10 box push-ups
Daniel L Davey
Pause front squats×3
45-95-115-135-155-185
Wod brown
10/10
10/10
10/10
10/8
10/10
Amanda
Front squats to 105#
T2B: 8/8/10/10/10
Ring pushups: 8/8/8/8 (those are hard!)
Joe McSheffery
Couldn’t sneak in to the rig day
Home WOD
Practice for Murph
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…
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
115-135-145-165-170
EMOM for 10 min
Min 1 – 10 T2B -unbroken -15 to 16 sec
Min 2 – 10 Ring pushups – unbroken
Fun one!
Thanks Shane!
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
75-105-125-135-145
EMOM for 10 min (blue)
Min 1 – 10 SLR
Min 2 – 10 HR pushups
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
95#,95#,115#,135#,145#
EMOM for 10 min
Min 1 – 8-10 SLR all 10 reps
Min 2 – 8-10 HR push-up all 10 reps
Front Squats with 5 sec pause
3 x 35
3 x 40
3 x 45
3 x 45
3 x 45
10 min EMOM
1. 8 HKR
2. 10 box pushups (24″)
33 weeks pregnant
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%): 40-45-50-55-60#
EMOM for 10 min
Min 1 – 8 HKR & SLR
Min 2 – 8 Box push-ups (24”& 20”) & HR push-ups
>> 2 rounds HKR + 3 rounds SLR
>> 2 rounds 24” + 2 rounds 20” + 1 round HRPUs (inspired by Elba’s beautiful HRPUs)
Thanks Kevin for the coaching tip with FS bracing – really helpful! And as always, kicking my butt to try next level stuff.
Pause Front Squats x 3 hold 4-5 secs
35-40-45-55-60
EMOM for 10 mins
Min 1 16 abmat sit-ups
Min 2 10 pushups (20”) last set was 12
Thanks Kevin
Pause Squats to 100#
EMOM 10
1- 10 leg raise
2- 10 push-ups
Someday I will pass the k2e test and get back to t2b! Hanging leg raises were tough on the quads after the squats though…
Went into the gym feeling pretty down today and feeling much better now,so it was a win! Thanks Kevin!
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
Worked up to 95#. Actually felt pretty good
EMOM for 10 min
Min 1 – 8-10 T2B
Min 2 – 8-10 Ring pushups
8 reps each round. 10 on last round for both ring pushups and T2B
Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)
115-125-135-145# off of 255# 1RM
Did not have time to do my math before class and my jumps were not big enough to get to a ±70% of 1RM weight
EMOM for 10 min
Min 1 – 8-10 T2B
Min 2 – 8-10 Ring pushups
Set 1 – 10 & 10 unbroken
Set 2 – 6/2 $ 10
Set 3/4/5: Doubles and single T2B & PUs 8/2
… endurance is lacking, still ramping up from 3+ weeks of doing nothing… just need to keep showing up
Pause Front Squats x3 (4-5 sec)
5 sets building
85# (kept it at 40% for knee… felt ok)
EMOM for 10 min
Min 1 – 10 HKR – last set did SLR
Min 2 – 10 box pushups – 24″
Thanks Kevin!
Home WOD
Pause Front SquatsX3 (4-5 sec)
55-65-75-85 oops only did 4 sets
EMOM for 10 Minutes
10 T2B (unbroken)
10 Ring Push Ups (unbroken)
I almost forgot how hard the Ring Push Ups were!
I always feel better after a Workout!!
Thanks Kevin!
Keep up the good work everyone!
Pause Front Sq x3
50/55/60/65/70#
Emom 10min
1- 10 HKR
2- 10 box push-ups
Pause front squats×3
45-95-115-135-155-185
Wod brown
10/10
10/10
10/10
10/8
10/10
Front squats to 105#
T2B: 8/8/10/10/10
Ring pushups: 8/8/8/8 (those are hard!)
Couldn’t sneak in to the rig day
Home WOD
Practice for Murph
23 min amrap
3 pull-up
6 push up
9 squats
20 Rds
7 min amrap (pull-ups we’re going downhill fast)
2 pull-up
4 pushup
6 squats
6 Rds
Total
72 pull-ups
144 pushups
216 squats
Slowly try to improve as we head towards may
Pause Front Squats x3 (4-5 sec)
5 sets building
95-105-115-125-135
EMOM for 10 min
Min 1 – 10 T2B
Min 2 – 10 HR pushups
Thanks Julia!
Pause Front Squats x3 (4-5 sec)
5 sets building
65-75-85-95-95
EMOM 10
1- 8 leg raise
2- 8 HR push-ups