Strength Day

Back Squats
65×5
75×5
85×3
90×2
95+

Front Rack Weighted Lunge x 50’
3 sets

Cashout – 38 Burpees for time

The trainers got together for an awesome evening of axe throwing this weekend. FYI – Joanna kicked everyone’s ass!

31 thoughts on “Strength Day”

  1. Back Squats
    65×5, 75×5, 85×3, 90×2, 95+ (x3)
    Thx Jackie & Christine for sharing the bar & doing the math! 😊

    Front Rack Weighted Lunge x 50’
    3 sets # 12, 15, 20 dumbbells

    Cashout – 38 Burpees for time
    3:22

    Happy birthday Kevin 🎂

  2. Back Squats
    150×5
    170×5
    195×3
    205×2
    220×3 reps

    Front Rack Weighted Lunge x 50’
    25-30-35# DBs

    Cashout – 38 Burpees for time (2:48)

  3. Back Squats
    65×5 – 110#
    75×5 – 130#
    85×3 – 145#
    90×2 – 150
    95+ – 160, 6 reps

    Front Rack Weighted Lunge x 50’
    3 sets # 25, 30, 40 dumbbells

    Cashout – 38 Burpees for time
    2:24

    Happy birthday Kevin!

  4. Group Wu and mobility
    Back Squats
    225/275/315 x 5
    365 x 3
    405 x 5 this was 90%, stopped at 5 they felt pretty good

    Front rack lunges x 50′
    53# kb x 2
    60# dB x 2
    I found the dumbells easier

    38 burpees for time
    1:23
    Happy Birthday Kevin!! Have a great day

  5. Back squat

    235 x 5
    275 x 5
    310 x 3
    330 x 2
    345 x fail

    Weighted lunges x 50 ‘

    30 lb KBs
    40
    53 lb kbs

    38 burpee happy birthday cashout
    3:05

    I’ll redo these as I think I can do it in 2:30

  6. Back Squats
    65×5
    75×5
    85×3
    90×2
    95+…255# x 5…hip a but better

    Front Rack Weighted Lunge x 50’
    3 sets
    35# KBs

    Cashout – 38 Burpees for time
    TIME: .3:10

  7. Back Squats
    65×5 – 125#
    75×5 – 135#
    85×3 – 155#
    90×2 – 160#
    95+ – 160# for 3 reps *should have been 165# but had a tough time getting braced and my knee was struggling, so stayed at 160#

    Front Rack Weighted Lunge x 50’
    3 sets
    25,20,20# Awful, went back in # due to knee

    Cashout – 38 Burpees for time
    More Awful; and took way too long

    That was quite the Monday … #5 lower on my strength than it should have been, struggled through the accessory work, and brutally long cash-out; Tuesday will be better, right?!

    *Happy Birthday Kevin!

  8. Back Squats
    65×5
    75×5
    85×3
    90×2
    95+
    225-235-275-305-325×3

    Front Rack Weighted Lunge x 50’
    3 sets
    35#kb x2
    53#kb x2

    Cashout – 38 Burpees for time
    3:12

    Thanks Kevin!

  9. 1 mile ruck at 5:30am…freaking cold

    Back squat
    150×5 – 175×5 – 195×3 – 210×2 – 220×4

    220 was my 1RM at the start of the strength cycle…holy poop

    Front Rack Lunge 50′
    * Right arm only due to left wrist pain, dumbbell
    20 – 25 – 30

    38 Burpees for time
    * Left hand positioning to keep the palm off the floor…
    4:08

  10. Back sq
    105 x 5
    125 x 5
    140 x 3
    150 x 2
    155 x (3)

    Front Rack Lunges x 50′
    10/15/20#

    38 Burpees
    Time: 3.24

  11. Back Squats
    65×5
    75×5
    85×3
    90×2
    95+
    215-250-285-300-320×1 (felt heavy today)

    Front Rack Weighted Lunge x 50’
    3 sets

    30# DBs
    45# KBs
    53# KBs

    Cashout – 38 Burpees for time
    1:18

    Thanks Cara!

    Happy birthday Kevin! Thanks for sharing the bar!

    1. I had you in mind when I was doing my burpees. Ridiculous yet awesome. You and Shane need to break down your videos and slow motion….. then you have my speed

  12. Happy birthday Kevin!
    Back Squats
    235×5
    275×5
    315×3
    325×2
    345×3 reps

    Front Rack Weighted Lunge x 50’
    50-60-70# DBs

    Cashout – 38 Burpees for time (2:58)

  13. 38 Bday burpees for the birthday boy!

    Back squats
    125×5 – 155×5 – 175×3 – 190×2 – 200×5

    50’ Lunges @ 20kB, 30DB, 35DB – I stopped about half a foot off the cone line on this one, realized once I put the DB’s down that I was short. Oups!

    Cashout: 1:59

    My first class with coach Cara! 😍

  14. Back Squats
    65×5- 75
    75×5- 85
    85×3- 100
    90×2- 105
    95+- 110 (5)
    I think Matt’s tip about my elbow position made me stronger 😉 Last week only got 3 reps at 105#

    Front Rack Weighted Lunge x 50’
    3 sets
    20-20-30# DBs

    Cashout – 38 Burpees for time: 2:21

    Thanks Matt!

  15. mob wux1
    back squat
    185×5 210×5 235×3
    250×2 stop at 90% knee was sore
    38 burpees for time
    2:15

  16. Back Squats
    110 x 5
    130 x 5
    145 x 3
    155 x 2
    160 x 3

    50 m front rack weighted lunges (kettle bells) @ 25-30-40 (40 was a mistake….so friggin’ heavy)

    38 burpees for time: 2:38

    Happy birthday Kevin!

  17. Back Squats

    175 x 5
    195 x 5
    225 x 3
    235 x 2
    255 x 3

    Front Rack Weighted Lunge x 50’

    40# 45#

    Cashout – 38 Burpees for time (2:24)

  18. Back Squats
    215-250-285-300-320×2 (went with Mario’s numbers to stay on the lighter side)

    Front Rack Weighted Lunge x 50’
    3 sets

    35# KBs
    45# KBs
    53# KBs

    Cashout – 38 Burpees for time
    1:50

    Thanks for all the Birthday wishes!!

  19. Back Squats
    240×5
    275×5
    315×3
    335×2
    350×4 reps

    Front Rack Weighted Lunge x 50’
    40-50-60# DBs

    Cashout – 38 Burpees for time (2:44)

  20. Back Squats
    85×5
    95×5
    105×3
    115×2
    125×4 reps

    Front Rack Weighted Lunge x 50’
    10-15-15# DBs

    Cashout – 38 Burpees for time (4:41)

  21. Back Squats
    65×5 – 90#
    75×5 – 105#
    85×3 – 120#
    90×2 – 125#
    95+ – 130# (only got 1 rep… Wasn’t feeling it today)

    Front Rack Weighted Lunge x 50’
    3 sets
    15# – 25# – 30#
    30# was freaking hard.

    Cashout – 38 Burpees for time – 3:48. The lunges almost destroyed me and Kevin had the timer remote in his hand when I finished, so no time for a break before these. They were ugly, sweaty and I got as close to the back door as possible (for the cooler air).

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