At Home…
Floor Press
4 sets x8-12 reps
*10 min to build
2×35# DB for 12 reps x 4
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95/65#)
3:00-2:00-1:30-1:30
Used 2 35# DB for the breaks.
Now ready for shoveling 😛
Cheryl
Oh Gabe! You shoulda seen Ms Karen planking today … the entire 12 minutes!!!
Ang
HOLY SHITBALLS!!! 😳👏🏻👏🏻👏🏻
Amanda
WTF, KAREN!!
Janet Sommerville
is this a joke?
Cheryl
Floor Press
4 sets x8-12 reps
*10 min to build: 35-45-55-60#
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (45#)
Total plank time = 5:15
~ 4 rounds of back squats
Fantastic job Karen on a 12 min plank 💪🏽
Thanks Kevin!
Ang
Floor Press
4 sets x8-12 reps
*10 min to build
55-60-65-75 (all x 10)
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (35#)
High plank 2+1+1+1:30+:45= 6:15 total
4 sets of back squats
@home
olivierhuebscher
Floor press 95-115-135-145
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95#)
7:35 planking, 3:30 first round lost track of numbers, arms got toast and other rounds were not too long
Squats were quick though which helped timewise
Fred
Floor Press
4 sets x8-12 reps
95(x12)-135(x12)-155(x12)-165 (failed on 10)
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95/65#)
Score: 6:37 in 3 sets
Blake
Floor Press to 135#
In 12 min:
Max. High Plank
*Every break, perform 15 Back Squats @ 95#
Score: 6:23
( 2 / 1 / 1 / 1 / 1:23 )
Kristen
Floor Press
55-60-65-70 x10
in 12 min, max high plank
15 squats (45#) every time you break
5:38 in plank
Jordan Sanipass
Floor Press
95-115-122-130 x 12
in 12 min, max high plank
15 squats (95#) every time you break
6:09 mins in total.
Stephdh120
Floor Press x8
55/65/75/85#
12 min
Max High Plank
*every break 15 back sq(35#)
5.52
Amanda
Back squats @ 65#
1:30
1:30
1:00
1:00
Amanda
3 sets of squats. Last plank finished at 12:00
Ang
Good job
Laura
Floor Press
4 sets x8-12 reps
*10 min to build
55-65-75-80 x 12
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95/65#)
4:00
2:00
3:18(because Kevin said we couldn’t drop… But this set was ugly 🤣)
Total 9:18 of high plank
Laura
Forgot to say… Thanks Kevin, enjoyed that!
John Hunt
Floor Press
4 sets x8-12 reps
95-115-135-150
In 12 min:
Max High Plank
Every break, perform 15 Back Squats 75#
Total plank time 7:03, with three breaks for back squats
Thanks Kevin!
Joe McSheffery
Floor pressx10
95#/115#/125#/125# x 8
WOD
Max high plank
When broken 15 back squats 95#
5:30/2:00/2:20 total plank 9:20
2 sets of squats
Joe McSheffery
*9:50
Amber G
Floor Press
3 sets x 10 reps
35# – 45# – 55#
In 12 min:
Max High Plank
*Every break, perform 12 Back Squats (25#)
1:20 + 1:00 + 1:00 + 1:30 = 4:50
3 sets of squats
Leanne daigle
WOD
High planks 2, 2, 1,1,1 7mins total
Back squats @ 55#
Congrats to Karen! I am so impressed with your stamina! Seriously, you rock!
Thanks kevin..great class.
Daniel L Davey
Floor press
75×+2, 95×12, 135×10, 155×6
Wod with 95#
4:00
3:00
2:15
Total-9:15
2 sets of back squats
Kevin
Floor Press x10
75-95-115-135
WOD @ 95#
6:05
5 sets of squats
Longest was the first set @ 1:30.
Gawd I hate planks.
Thanks Amanda.
Neil
Floor Press
75-85-95-105 x10
in 12 min, max high plank
15 squats (65#) every time you break
6:40 in plank, 3 sets of back squats
2:30
1:30
1:00
1:40 to 12mins
Amy Hogan
Floor Press
4 sets x8-12 reps
*10 min to build
55-65-75-80 (all x 10)
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (65#)
High plank
2:05 + 2:50 + 1:30 + 0:10= 6:35 total
3 sets of back squats
Stacey Simpson
Floor Press
4 sets x8 reps
55# – 60# – 65# – 70#
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (45# – Blue)
Plank total: 6:06. First set was 2:01, can’t remember the specifics of the other sets. 4 sets of back squats.
Kelly B
Floor Press
4 sets x10 reps
Used 15# DBs for shoulder
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (65#)
3:00, 1:30, 1:30, 1:20
45 back squats in total (could have sped these up)
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…
At Home…
Floor Press
4 sets x8-12 reps
*10 min to build
2×35# DB for 12 reps x 4
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95/65#)
3:00-2:00-1:30-1:30
Used 2 35# DB for the breaks.
Now ready for shoveling 😛
Oh Gabe! You shoulda seen Ms Karen planking today … the entire 12 minutes!!!
HOLY SHITBALLS!!! 😳👏🏻👏🏻👏🏻
WTF, KAREN!!
is this a joke?
Floor Press
4 sets x8-12 reps
*10 min to build: 35-45-55-60#
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (45#)
Total plank time = 5:15
~ 4 rounds of back squats
Fantastic job Karen on a 12 min plank 💪🏽
Thanks Kevin!
Floor Press
4 sets x8-12 reps
*10 min to build
55-60-65-75 (all x 10)
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (35#)
High plank 2+1+1+1:30+:45= 6:15 total
4 sets of back squats
@home
Floor press 95-115-135-145
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95#)
7:35 planking, 3:30 first round lost track of numbers, arms got toast and other rounds were not too long
Squats were quick though which helped timewise
Floor Press
4 sets x8-12 reps
95(x12)-135(x12)-155(x12)-165 (failed on 10)
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95/65#)
Score: 6:37 in 3 sets
Floor Press to 135#
In 12 min:
Max. High Plank
*Every break, perform 15 Back Squats @ 95#
Score: 6:23
( 2 / 1 / 1 / 1 / 1:23 )
Floor Press
55-60-65-70 x10
in 12 min, max high plank
15 squats (45#) every time you break
5:38 in plank
Floor Press
95-115-122-130 x 12
in 12 min, max high plank
15 squats (95#) every time you break
6:09 mins in total.
Floor Press x8
55/65/75/85#
12 min
Max High Plank
*every break 15 back sq(35#)
5.52
Back squats @ 65#
1:30
1:30
1:00
1:00
3 sets of squats. Last plank finished at 12:00
Good job
Floor Press
4 sets x8-12 reps
*10 min to build
55-65-75-80 x 12
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95/65#)
4:00
2:00
3:18(because Kevin said we couldn’t drop… But this set was ugly 🤣)
Total 9:18 of high plank
Forgot to say… Thanks Kevin, enjoyed that!
Floor Press
4 sets x8-12 reps
95-115-135-150
In 12 min:
Max High Plank
Every break, perform 15 Back Squats 75#
Total plank time 7:03, with three breaks for back squats
Thanks Kevin!
Floor pressx10
95#/115#/125#/125# x 8
WOD
Max high plank
When broken 15 back squats 95#
5:30/2:00/2:20 total plank 9:20
2 sets of squats
*9:50
Floor Press
3 sets x 10 reps
35# – 45# – 55#
In 12 min:
Max High Plank
*Every break, perform 12 Back Squats (25#)
1:20 + 1:00 + 1:00 + 1:30 = 4:50
3 sets of squats
WOD
High planks 2, 2, 1,1,1 7mins total
Back squats @ 55#
Congrats to Karen! I am so impressed with your stamina! Seriously, you rock!
Thanks kevin..great class.
Floor press
75×+2, 95×12, 135×10, 155×6
Wod with 95#
4:00
3:00
2:15
Total-9:15
2 sets of back squats
Floor Press x10
75-95-115-135
WOD @ 95#
6:05
5 sets of squats
Longest was the first set @ 1:30.
Gawd I hate planks.
Thanks Amanda.
Floor Press
75-85-95-105 x10
in 12 min, max high plank
15 squats (65#) every time you break
6:40 in plank, 3 sets of back squats
2:30
1:30
1:00
1:40 to 12mins
Floor Press
4 sets x8-12 reps
*10 min to build
55-65-75-80 (all x 10)
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (65#)
High plank
2:05 + 2:50 + 1:30 + 0:10= 6:35 total
3 sets of back squats
Floor Press
4 sets x8 reps
55# – 60# – 65# – 70#
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (45# – Blue)
Plank total: 6:06. First set was 2:01, can’t remember the specifics of the other sets. 4 sets of back squats.
Floor Press
4 sets x10 reps
Used 15# DBs for shoulder
In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (65#)
3:00, 1:30, 1:30, 1:20
45 back squats in total (could have sped these up)
Thanks Kevin