Strength DayBy Kevin Wood / August 4, 2021 August 4, 2021 Front Squats x815 min to build Ring Dips3×5 reps 50 Plank Switches Julie & Jasmine
Amanda Hunt August 4, 2021 at 6:59 am Mobility and warm-up. Front Squats x 8 15 mins to build 85# – 95# -105# – 115# – 125# – 135# Ring Support + turnout 3 sets of 10-30 second 15-12-10 6-7-6 6-5-5 **Really have to work on these!! 40 Plank Switches Thanks Ingrid!!
Kevin August 4, 2021 at 8:28 am Front Squat x8 135-185-205-225 Ring dips x5 30-35-40 50 Plank Switches Solid strength day!
Rémi F. August 4, 2021 at 8:36 am 95-115-135-155-165 Ring Dips – did 8 strict (Blue 2), and 30# weighted (Blue 3 level up). + planks
Christie Neate August 4, 2021 at 12:18 pm Front Squats x8 55-65-75-85-85# Knee felt very stiff and sore this morning; kept things at 55% Pushup ring support + turnout 3 sets of 30 seconds 50 Plank Switches Thanks Julia
Ang August 4, 2021 at 12:52 pm Skipped front squats today because of my knees Ring Support + turn out 3 sets at 10-30 secs 13-19-23 secs 50 plank switches
Ang August 4, 2021 at 1:42 pm Thanks Ingrid for signing me up and thanks Kristen for sharing your box 🤣 (and rings)
Jordan Sanipass August 4, 2021 at 12:58 pm Front Squats x8 15 min to build 75#,95#,115#,135#,155#,180# Ring Dips 3×3-4 4,4,4 Weighted ring dips 3×5 Used 20#, 2,2,1 50 Plank Switches 15,15,10,10
John Gunn August 4, 2021 at 1:09 pm Front Squats x8 65 – 85 – 115 – 125 Ring Work 3 sets @ 10-30 sec ring pushup static hold 20 – 25 – 30sec (really tough the last set) Cashout – 40 plank switches (10, 10, then 5’s with short breaks) Post-WOD 1 mile ruck
David Wiens August 4, 2021 at 2:07 pm Front Squats x8 15 min to build 75#,95#,115#,135#,155# (5 reps) Ring Dips 3×3-5 5,5,5 Weighted ring dips 3×3 20#, 30#, 30# 40 Plank Switches 20,10,10
Kristen August 4, 2021 at 2:30 pm Front Squats x8 55-65-70-55 (lower back wasn’t feeling great so went down in weight for my last set) Ring Support + turn out (but did not do the turn out) 30 sec – 20(ish) sec – 30 sec 50 plank switches
Stacey Simpson August 4, 2021 at 2:32 pm Front Squats x8 55# – 65# – 75# – 85# – 90# Ring Support & Turn Out 3 sets of 20 seconds 40 Plank Switches
John Hunt August 4, 2021 at 2:33 pm Front Squats x8 95-135-145-155-165-185 Ring Dips 3×5 reps Weighted Ring Dips x 3 20-25-30 50 Plank Switches Thanks Ingrid!
Blake August 4, 2021 at 3:42 pm Front Squats x 8 to 185# Could have done a little more but was pain free so “WIN” Weighted Ring Dips x 5 to 30# 50 Plank Switches … very interesting after ring dips! Thanks Coach Ingy!
Stephdh120 August 4, 2021 at 5:39 pm Front Sq x8 WU @ 35# 55/65/75/85# Pushup Ring Support & turn out 3 sets 10secs 40 Plank Switches
Laura August 4, 2021 at 8:38 pm Front squats x 8 55-75-85-95-105(stopped at 6, wasn’t bracing well) 2 strict dips Bottom of ring support 3 sets of 10 sec ( these are tough!) 50 plank switches Thanks Ingrid!
Kelly B August 5, 2021 at 4:20 pm Front Squats x8 85-95-105-115-125# (Thanks for sharing the bar Amanda!) Ring Dips 1 dip + 3 negatives x 3 5 negatives x 2 50 Plank Switches
Catherine Wilson August 5, 2021 at 4:26 pm Took today slow due to not feeling 100% on Tuesday. Front Squats x8 35, 45, 50 Ring Support & Turn Out 3 sets of 20 seconds Didn’t count the time just tried for as long as I could. 30 Plank Switches Thanks Ingrid, And Kevin for the tips!
Gabriel August 6, 2021 at 8:03 pm Front Squats x8 95-115-135-145-155 Ring Dips 3×5 reps 25-30-35 50 Plank Switches-unbroken
Nick Simpson August 8, 2021 at 9:17 am Front Squats x8 95-115-135-155-185# (F on 7th, wrist and elbows going down) Ring Support + Turn Outs 3 sets of 20-30 seconds 40 Plank Switches
Mobility and warm-up.
Front Squats x 8
15 mins to build
85# – 95# -105# – 115# – 125# – 135#
Ring Support + turnout
3 sets of 10-30 second
15-12-10
6-7-6
6-5-5
**Really have to work on these!!
40 Plank Switches
Thanks Ingrid!!
Front Squat x8
135-185-205-225
Ring dips x5
30-35-40
50 Plank Switches
Solid strength day!
95-115-135-155-165
Ring Dips – did 8 strict (Blue 2), and 30# weighted (Blue 3 level up).
+ planks
Front Squats x8
55-65-75-85-85# Knee felt very stiff and sore this morning; kept things at 55%
Pushup ring support + turnout
3 sets of 30 seconds
50 Plank Switches
Thanks Julia
Skipped front squats today because of my knees
Ring Support + turn out
3 sets at 10-30 secs
13-19-23 secs
50 plank switches
Thanks Ingrid for signing me up and thanks Kristen for sharing your box 🤣 (and rings)
Anytime 😉
Front Squats x8
15 min to build
75#,95#,115#,135#,155#,180#
Ring Dips 3×3-4
4,4,4
Weighted ring dips 3×5
Used 20#, 2,2,1
50 Plank Switches
15,15,10,10
Front Squats x8
65 – 85 – 115 – 125
Ring Work
3 sets @ 10-30 sec ring pushup static hold
20 – 25 – 30sec (really tough the last set)
Cashout – 40 plank switches (10, 10, then 5’s with short breaks)
Post-WOD 1 mile ruck
Front Squats x8
15 min to build
75#,95#,115#,135#,155# (5 reps)
Ring Dips 3×3-5
5,5,5
Weighted ring dips 3×3
20#, 30#, 30#
40 Plank Switches
20,10,10
Front Squats x8
55-65-70-55 (lower back wasn’t feeling great so went down in weight for my last set)
Ring Support + turn out (but did not do the turn out)
30 sec – 20(ish) sec – 30 sec
50 plank switches
Front Squats x8
55# – 65# – 75# – 85# – 90#
Ring Support & Turn Out
3 sets of 20 seconds
40 Plank Switches
Front Squats x8
95-135-145-155-165-185
Ring Dips
3×5 reps
Weighted Ring Dips x 3
20-25-30
50 Plank Switches
Thanks Ingrid!
Front Squats x 8 to 185#
Could have done a little more but was pain free so “WIN”
Weighted Ring Dips x 5 to 30#
50 Plank Switches … very interesting after ring dips!
Thanks Coach Ingy!
Front Sq x8
WU @ 35#
55/65/75/85#
Pushup Ring Support & turn out
3 sets 10secs
40 Plank Switches
Front squats x 8
55-75-85-95-105(stopped at 6, wasn’t bracing well)
2 strict dips
Bottom of ring support
3 sets of 10 sec ( these are tough!)
50 plank switches
Thanks Ingrid!
Front Squats x8
85-95-105-115-125# (Thanks for sharing the bar Amanda!)
Ring Dips
1 dip + 3 negatives x 3
5 negatives x 2
50 Plank Switches
Took today slow due to not feeling 100% on Tuesday.
Front Squats x8
35, 45, 50
Ring Support & Turn Out
3 sets of 20 seconds
Didn’t count the time just tried for as long as I could.
30 Plank Switches
Thanks Ingrid,
And Kevin for the tips!
Front Squats x8
95-115-135-145-155
Ring Dips
3×5 reps
25-30-35
50 Plank Switches-unbroken
Front Squats x8
95-115-135-155-185# (F on 7th, wrist and elbows going down)
Ring Support + Turn Outs
3 sets of 20-30 seconds
40 Plank Switches