Front Rack Weighted Lunge x 50β
3 sets # 25, 30, 40 dumbbells
Cashout β 38 Burpees for time
2:24
Happy birthday Kevin!
Shane Hayes
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
Mario Richard
Crazy squat numbers Shane! π³
Shane Hayes
The axe throwing was a blast and Jo was making it look easy!!! Thanks for the great evening
Mike Moody
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
Mark
Back Squats
65Γ5
75Γ5
85Γ3
90Γ2
95+…255# x 5…hip a but better
Front Rack Weighted Lunge x 50β
3 sets
35# KBs
Cashout β 38 Burpees for time
TIME: .3:10
Christie Neate
Back Squats
65Γ5 – 125#
75Γ5 – 135#
85Γ3 – 155#
90Γ2 – 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 50β
3 sets
25,20,20# Awful, went back in # due to knee
Cashout β 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!
Karen
It will definitely be better! Thatβs what Crystal always tells meπ
Christie Neate
Haha, weβll go with that then :). Hereβs hoping!
Del
Back Squats
65Γ5
75Γ5
85Γ3
90Γ2
95+
225-235-275-305-325×3
Front Rack Weighted Lunge x 50β
3 sets
35#kb x2
53#kb x2
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
Stephdh120
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
Mario Richard
Back Squats
65Γ5
75Γ5
85Γ3
90Γ2
95+
215-250-285-300-320Γ1 (felt heavy today)
Front Rack Weighted Lunge x 50β
3 sets
30# DBs
45# KBs
53# KBs
Cashout β 38 Burpees for time
1:18
Thanks Cara!
Happy birthday Kevin! Thanks for sharing the bar!
Mike Moody
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
Shane Hayes
I was thinking I would like to have raced you on this one
Mario Richard
Yeah I had the advantage of knowing your time.π
50β Lunges @ 20kB, 30DB, 35DB – I stopped about half a foot off the cone line on this one, realized once I put the DBβs down that I was short. Oups!
Back Squats
65Γ5- 75
75Γ5- 85
85Γ3- 100
90Γ2- 105
95+- 110 (5)
I think Matt’s tip about my elbow position made me stronger π Last week only got 3 reps at 105#
Front Rack Weighted Lunge x 50β
3 sets
20-20-30# DBs
Cashout β 38 Burpees for time: 2:21
Thanks Matt!
GillesGautreau
mob wux1
back squat
185×5 210×5 235×3
250×2 stop at 90% knee was sore
38 burpees for time
2:15
Heidi
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!
Marcel
Back Squats
175 x 5
195 x 5
225 x 3
235 x 2
255 x 3
Front Rack Weighted Lunge x 50β
40# 45#
Cashout β 38 Burpees for time (2:24)
Kevin
Back Squats
215-250-285-300-320Γ2 (went with Mario’s numbers to stay on the lighter side)
Front Rack Weighted Lunge x 50β
3 sets
35# KBs
45# KBs
53# KBs
Cashout β 38 Burpees for time
1:50
Thanks for all the Birthday wishes!!
Craig Hatto
Back Squats
240Γ5
275Γ5
315Γ3
335Γ2
350Γ4 reps
Front Rack Weighted Lunge x 50β
3 sets
15# – 25# – 30#
30# was freaking hard.
Cashout β 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).
Back Squats
65Γ5, 75Γ5, 85Γ3, 90Γ2, 95+ (x3)
Thx Jackie & Christine for sharing the bar & doing the math! π
Front Rack Weighted Lunge x 50β
3 sets # 12, 15, 20 dumbbells
Cashout β 38 Burpees for time
3:22
Happy birthday Kevin π
Best staff pick ever! I love how casual Amanda looks with that axe!
Back Squats
150×5
170×5
195×3
205×2
220×3 reps
Front Rack Weighted Lunge x 50β
25-30-35# DBs
Cashout β 38 Burpees for time (2:48)
Back Squats
65Γ5 – 110#
75Γ5 – 130#
85Γ3 – 145#
90Γ2 – 150
95+ – 160, 6 reps
Front Rack Weighted Lunge x 50β
3 sets # 25, 30, 40 dumbbells
Cashout β 38 Burpees for time
2:24
Happy birthday Kevin!
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
Crazy squat numbers Shane! π³
The axe throwing was a blast and Jo was making it look easy!!! Thanks for the great evening
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
Back Squats
65Γ5
75Γ5
85Γ3
90Γ2
95+…255# x 5…hip a but better
Front Rack Weighted Lunge x 50β
3 sets
35# KBs
Cashout β 38 Burpees for time
TIME: .3:10
Back Squats
65Γ5 – 125#
75Γ5 – 135#
85Γ3 – 155#
90Γ2 – 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 50β
3 sets
25,20,20# Awful, went back in # due to knee
Cashout β 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!
It will definitely be better! Thatβs what Crystal always tells meπ
Haha, weβll go with that then :). Hereβs hoping!
Back Squats
65Γ5
75Γ5
85Γ3
90Γ2
95+
225-235-275-305-325×3
Front Rack Weighted Lunge x 50β
3 sets
35#kb x2
53#kb x2
Cashout β 38 Burpees for time
3:12
Thanks Kevin!
38 birthday burpees: 2:24
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
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
Back Squats
65Γ5
75Γ5
85Γ3
90Γ2
95+
215-250-285-300-320Γ1 (felt heavy today)
Front Rack Weighted Lunge x 50β
3 sets
30# DBs
45# KBs
53# KBs
Cashout β 38 Burpees for time
1:18
Thanks Cara!
Happy birthday Kevin! Thanks for sharing the bar!
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
I was thinking I would like to have raced you on this one
Yeah I had the advantage of knowing your time.π
Happy birthday Kevin!
Back Squats
235Γ5
275Γ5
315Γ3
325Γ2
345Γ3 reps
Front Rack Weighted Lunge x 50β
50-60-70# DBs
Cashout β 38 Burpees for time (2:58)
38 Bday burpees for the birthday boy!
Back squats
125×5 – 155×5 – 175×3 – 190×2 – 200×5
50β Lunges @ 20kB, 30DB, 35DB – I stopped about half a foot off the cone line on this one, realized once I put the DBβs down that I was short. Oups!
Cashout: 1:59
My first class with coach Cara! π
Back Squats
65Γ5- 75
75Γ5- 85
85Γ3- 100
90Γ2- 105
95+- 110 (5)
I think Matt’s tip about my elbow position made me stronger π Last week only got 3 reps at 105#
Front Rack Weighted Lunge x 50β
3 sets
20-20-30# DBs
Cashout β 38 Burpees for time: 2:21
Thanks Matt!
mob wux1
back squat
185×5 210×5 235×3
250×2 stop at 90% knee was sore
38 burpees for time
2:15
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!
Back Squats
175 x 5
195 x 5
225 x 3
235 x 2
255 x 3
Front Rack Weighted Lunge x 50β
40# 45#
Cashout β 38 Burpees for time (2:24)
Back Squats
215-250-285-300-320Γ2 (went with Mario’s numbers to stay on the lighter side)
Front Rack Weighted Lunge x 50β
3 sets
35# KBs
45# KBs
53# KBs
Cashout β 38 Burpees for time
1:50
Thanks for all the Birthday wishes!!
Back Squats
240Γ5
275Γ5
315Γ3
335Γ2
350Γ4 reps
Front Rack Weighted Lunge x 50β
40-50-60# DBs
Cashout β 38 Burpees for time (2:44)
Back Squats
85Γ5
95Γ5
105Γ3
115Γ2
125Γ4 reps
Front Rack Weighted Lunge x 50β
10-15-15# DBs
Cashout β 38 Burpees for time (4:41)
Back Squats
65Γ5 – 90#
75Γ5 – 105#
85Γ3 – 120#
90Γ2 – 125#
95+ – 130# (only got 1 rep… Wasn’t feeling it today)
Front Rack Weighted Lunge x 50β
3 sets
15# – 25# – 30#
30# was freaking hard.
Cashout β 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).
5 Mile Ruck 1:33:16 then
OG
4 Rounds
-10 squats with 30# ruck
-10 Thrusters
-10 Lunges
-10 4 Count Flutter kicks
-10 Situps with Ruck
Time of 12:39