Back Squats

65×5

75×5

85×3

90×2

95+

Front Rack Weighted Lunge x 50β

3 sets

Cashout – 38 Burpees for time

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# Strength Day

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31 thoughts on “Strength Day”

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Take the first step towards getting the results that you want!

Back Squats

65×5

75×5

85×3

90×2

95+

Front Rack Weighted Lunge x 50β

3 sets

Cashout – 38 Burpees for time

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

CherylBack 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

RΓ©mi BBest staff pick ever! I love how casual Amanda looks with that axe!

Remi FBack 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)

AllysonBack 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!

Shane HayesGroup 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 RichardCrazy squat numbers Shane! π³

Shane HayesThe axe throwing was a blast and Jo was making it look easy!!! Thanks for the great evening

Mike MoodyBack 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

MarkBack 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 NeateBack 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!

KarenIt will definitely be better! Thatβs what Crystal always tells meπ

Christie NeateHaha, weβll go with that then :). Hereβs hoping!

DelBack 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!

Amanda38 birthday burpees: 2:24

John Gunn1 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

Stephdh120Back 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 RichardBack 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 MoodyI 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 HayesI was thinking I would like to have raced you on this one

Mario RichardYeah I had the advantage of knowing your time.π

FrankieHappy 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)

Mel G38 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

LauraBack 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!

GillesGautreaumob wux1

back squat

185×5 210×5 235×3

250×2 stop at 90% knee was sore

38 burpees for time

2:15

HeidiBack 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!

MarcelBack 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)

KevinBack 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 HattoBack 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)

Sam CraigBack 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)

Stacey SimpsonBack 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).

Nick Simpson5 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