Run faster and further clinic!

Check the poster below for all the details about the running clinic! To register, click here.

5 rounds
10 Squat Cleans (95/65#/50%)
30 sec L-sit
10 Squat Cleans
60 sec Bar Hang

running poster

63 thoughts on “Run faster and further clinic!”

  1. 5k run yesterday 31:00
    Mob. and Wux1 (12 reps)
    Group WU
    WOD: 4 rounds for me
    10 Squat Cleans #55
    30 sec tuck sit, switched to lying down feet over bar at round 2
    10 Squat Cleans #55
    60 sec. bar hang Broken up to 3 X 20 sec, then 6 x 10 sec. by round 2
    Time: 20:02
    Thanks for the Squat Clean tips Kevin, they really helped at the end! Great job everyone 🙂 Tough one!!

    1. Nice work Alaina, great time. Tough WOD. I dont know about you crazy runners….

  2. 5 rounds
    10 Squat Cleans @ 65#
    30 sec L-sit (scaled to knee tucks, hamstrings and hip flexors are tight)
    10 Squat Cleans
    60 sec Bar Hang

    time= 23:32

    Good WOD. Best part was the bar hangs for me. Squat cleans got tough, there will be no bending down, stairs or picking up of any objects tomorrow 🙂 Fun class Kevin. Nice to see some new faces this am everyone kicked butt!

  3. 5 rounds
    10 Squat Cleans @ 45#
    30 sec L-sit (scaled to 1 leg at 2nd round, then knee tucks for rounds 3-5)
    10 Squat Cleans
    60 sec Bar Hang

    time= 24:42

    Great WOD, hands and forearms are toast now. The last round of bar hangs was especially rough, thanks for cheering me on everyone! Thanks for class Kevin!

  4. Group wu
    Wod: 5 rounds
    10 squat cleans @60#
    30 sec L-sit (15 sec with right leg straight, 15 with left)
    10 squat cleans
    1 min bar hang
    Time: 23:01

    Wow! Killer all around. Awesome race Darrell. Glad I got in for this one. Thanks for the L-sit correction Kevin

    Strict press 10×35-40-45#

    1 mile run

    1. Fast time! And more work after?? I felt much better seeing you this morning..I was thinking I was a bit crazy to be at the gym after the weekend we had lol.

      1. Tried not to break long. Gives you time to think about what’s happening haha

  5. Shawn Johnson

    WUx1 12reps
    Group WU

    3 rounds
    10 Squat Cleans @ 95#
    30 sec L-sit (scaled to knee tucks from rings)
    10 Squat Cleans
    60 sec Bar Hang

    time= 21:41

  6. Mobility x1 WU x 1 12 reps
    group warm up
    WOD 5 Rds
    10 squat clean (95/65# or 50%)
    30 sec L sit
    10 squat cleans. (40#)
    60 sec bar hang 18:42 (3rds)

    Great work out,, great job buy all the morning class! Really liking this….

    1. Nice work Tony! And great job posting to the site.
      Not an easy workout…especially that early in the AM!

    2. Way to go Tony, you were working hard. Glad you are enjoying it!!! Keep up the good work!

  7. Mobility and Wu x 1 12 reps + crossover symmetry.
    Group Wu
    Wod 5 rounds
    10 squat cleans
    30 sec Lsit hold on rings
    10 squat cleans
    60 sec bar hang
    Rx’d 23:22
    Tough one, but fun.
    Great class Kevin and great work 6 amer’s!!!

  8. WU x 1 @12 reps
    Group Wu
    Wod 5 rounds
    10 squat cleans
    30 sec Lsit hold on rings
    10 squat cleans
    60 sec bar hang
    as Rx’d
    At time cap had 4 rounds 19 sec Lsit hold on rings

    Superb job morning peeps!

  9. Mobility & WUx1 (12Reps)

    WOD: 5 Rounds:

    10 Squat Clean @65#
    30sec L-Sit (Rings)
    10 Squat Clean
    60sec Bar Hangs

    Time: 24:40 Rx

    Thanks Kevin!

    1. Nice work Steph! I was constantly peaking up to try to stay ahead of you!
      I’d get ahead and then you would do your L-Sit in half the time! Great job!

      #coremaster

  10. Mob + WUx1
    Lacrosse Ball Shoulder 2x1min per side
    Rubber Band Shoulder 2x1min per side
    Crossover Symmetry (Activation/Comp/8reps)
    Figure-4 Stretch 3x1min per side
    Lacross Ball Glute 2x1min per side

    Run 1.3k = 7:01

    Cashout – Lacrosse Ball on Low Back for about 8 minutes

  11. Group WU

    WOD as RX’d
    24:10

    Broke the cleans up into 5’s from the beginning. I was into 5 sec intervals on the rings at the 3rd round.
    Forearm killer.

    Nice big Nooner with lots of attitude!

      1. Thanks!
        I’m not 100% the letter “L” describes them best towards the end, but they were definitely brutal.

  12. Mob. and Wux1
    Group WU
    WOD: 3 rounds for me
    10 Squat Cleans #25
    30 sec lying down feet over bar
    10 Squat Cleans #25
    60 sec. bar hang
    Time: 17:41
    Tough one!! Great work 6amers

  13. Mob
    WU x1(12)

    Group Wu & SQ Clean review

    5 Rounds 25 min Cap

    10 Sq Cleans @ 40#
    30 sec L sit (bent knee on paralette)
    10 Sq Clean
    60 sec bar hang

    Time: 4 rounds 20.31

  14. 5 k cycle to the gym

    Wod rx’d
    3 rounds + 33 sec hang on bar
    (Forearms could have hung longer but felt like i was going to faint so had to break every 10 sec!!)

    5 k cycle back home

    1. GREAT WORK NATACHA, AFTER BIKING 5K TO WOD!!! THE 5K HOME MUST HAVE BEEN A LITTLE TOUGHER!

  15. Mobility + WU X1
    Group WU

    WOD: 5 rounds
    10 squat cleans @ 65#
    30 sec feet hovering over Paralette hold
    10 squat clean
    60 sec bar hang

    24:40
    Fun nooner!

  16. Jason Gagnon

    Mob
    WUx2
    Rowing for RPM
    18-20-24-26-24-20-18 did 1400metres in total.

    the WOD rx’d
    time: 22:59

    roll my forearms
    Great class everyone!!!!

  17. Mobility-wu x1
    10 squat cleans(45lbs)
    L sits (legs over bar)30 sec
    10 squat cleans
    Bar hang 1 min
    3 rounds,,,,20:05
    Second class since finishing the prep course,,,never thought I be doin this but enjoying it,,,,great people and coaches

    1. Great work Jake! Glad you made it in and are enjoying it. Keep up the hard work!!

  18. mob wux1 12 rep
    group wu
    squat clean review
    5 round
    10 squat clean 95#
    30 sec L -sit ( tuck )
    10 squat clean
    60 sec bar hang
    4 round
    time 22:58

  19. – Mob
    – WUx1 (12 reps)
    – Group mob

    WOD:
    3 rounds…
    – 10 cleans 85#
    – 30 sec tuck sit
    – 10 cleans 85#
    – 60 sec bar hang (my brain doesn’t understand why these are the worst thing ever I would rather do the 200 burpee WOD than another 3 minutes of this I need to start using my pumice stone I think ouch)

    time = 21:21

  20. WOD

    10 squat cleans 30#
    30 sec L-sit…..squated and legs over bar
    10 squat clean
    60 sec bar hang

    3 rounds 22:22

  21. 5 rounds
    10 Squat Clean 95#
    30 sec l-sit
    10 squat clean
    60 sec bar hang

    21:56(4 rounds)

  22. 5 rounds
    10 Squat Clean 95#
    30 sec l-sit
    10 squat clean
    60 sec bar hang

    21:56 (4 rounds)

  23. Mob. and Wux1
    Group WU
    WOD: 3 rounds
    10 Squat Cleans #35
    30 sec lying down feet over bar
    10 Squat Cleans #35
    60 sec. bar hang
    Time: 19.15

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