Welcome to strict month…pull-ups, dips, handstand pushups, toes to bar…all strict. Now, before you all send out a lynch mob for my head, let me explain. I want you to get better. And that means doing things different than what you’ve been doing. We’ll be showing you new ways to get stronger for lots of different moves. We hope you like what this month has to offer. It’s going to be a good change.
Here’s a break down of pull-ups:
1) Ring Rows – get as horizontal as possible, with arms extended and touching your chest at the top.
2) Jumping Pullups – use your legs as much or as little as you need.
3) Negatives – Jump your chin over the bar, slowly lower yourself down.
Which one should you do? All of them.
Strength – 1RM Cleans
EMOTM for 20 min
Even – 3 Strict HSPU (6 HR Pushups)
Odd – 3 Squat Cleans (80% of today’s max)
Cancel me for the 7 am class
Mobility
WU x 1
250m row
Mobility & Group WU
Squat Cleans x 1
95-115-125-135-14-140-145-150
WOD: EMOTM 20 mins
Even: 3 strict HSPU (scaled to 6 hand release pushups)
Odd: 3 Squat Cleans at 80% of 150# = 120#
* skipped last 2 sets of squat cleans
Mob / WU x 1
Group MOB & Barbell WU
(Squat) Cleans
95(3) – 115(3) – 135(1) – 155(1) – 175 1RM PR
Still working on getting my Squat Clean up to my Power Clean level but the technique is coming. Practice, practice, practice.
WOD: EMOTM for 20 mins
Even: 3 strict HSPU (scaled to 6 hand-release pushups)
Odd: 3 left-arm Kettlebell Squat Cleans @ 70#
Nice change of pace!
Mobility + WU x 1 12 reps strict PU & ring dips
Group WU + MOb
Strength 1RM
Clean
95-105-115-125-130
WOD: EMOTM 20 min
– 3 HSPU (6HRPU)
-3 cleans @80% today done at 100#
WOD: EMOTM
3 (HRPU)
3 cleans done @ #85
Fun large class this 7am Thanks Kev.
Heavy squat cleans in a EMOTM wod. I’m looking forward to my class today! 🙂
No sandbaggin’! I’m going to check 😉 LOL
Haha I didnt! You can ask the people around me who had to listen to me yell every one of those cleans up!
Mobility
Warm up x1 (12 reps)
Strength1 RM of squat cleans: 20, 25, 35, 40, 45
WOD: emotm:
6 hand release pushups on knee (working on form)
3 squat cleans #35
Thanks for a great class Kevin!
Happy Monday everyone!!!!
Mobility
Wu x 1 (12) reps c2b Pullups
Group mobility
Strength 1rm squat cleans 135 / 185/ 205/ 225 / 245/ 265/ 270f was under it but didn’t have the elbows up. 10# pr with no oly shoes Yay!
EMOTM for 20 mins (HSPU strict) with abmat and made sure I squished the abmat everytime Squat cleans @ 80% (210) didn’t think I would be able to do all of these but I shouldn’t have underestimated Kevin programming. I wanted to go lighter but he said no. Have to take my time a little more 3rd rep was too wide when I rushed it.
Great class Kevin, great work 6 amer’s.
Wicked PR buddy, nice work!
That’s some monster wait for a 20 min EMOTM!
Good job Tank
Thanks guys these felt great today I wish I had a little more time for the 1rm I think I had a little more in me…
Huge lifts! WOW! Nice job with 210# for the WOD! Crazy!
Mobility
WUx1
Group mob/barbell WU
Strength: Squat Cleans 1RM
85-90-95-100-105-110-115(20# PR)
EMOTM 20min
6 HRPU
3 Squat Clean @ 90#
Fun WOD great work 4:15!!!
Huge pr!
Great PR Steph!
Congrats on your PR! That’s awesome!
Squat cleans x1
135-185-225-240(pr)-255(PR!)
Wod with AbMat and 205#
Completed all rounds.
Very happy with my 20# squat clean PR! Very unexpected. This random strength thing must be working. It’s only 5pm and there’s already 9 pr’s on the board.
Nice PR Kevin! And here I was wondering how you did squat cleans with an abmat?
Nice PR big weight
Nice work Kevin, even though u told me u wouldn’t be doing gat much.. Nice pr big guy!
Big PR. Congrats!
Mobility
WU x1 (12 reps)
Group mobility and wu
Strength: Squat cleans 1 RM
85-95-105-105-110-110(10#PR)
Wod: EMOTM for 20 minutes
6HRPU
3 Squat cleans @ 90#
I love cleans!!
Warmup
Squat cleans 55-75-85-95-115-125
I think this is a PR. I have never tried squat cleaning more than 100.
WOD with ab mat and 10lbs plate & 95lbs squat clean.
Little powerhouse! Nice job!!
mob wux1 12 rep
group wu
strentgh
1 rm squat clean
95-115-125-135-145-150-155
EMOTM for 20 min
even 3 strict HSPU (6 HR push up)
odd 3 squat clean 125#
Mob / WU x 1
Group mob & Barbell WU
Squat Cleans
65 – 75 – 85 – 95 – 105 – 110 (15# PR!!!)
WOD: EMOTM for 20 mins
Even: 3 strict HSPU (scaled to 6 HR pushups)
Odd: 3 Squat Cleans @ 85#
Mob / WU x 1
Group Mob
Squat Cleans 1RM
135-155-165-185-195f-195 (205 is my PR)
WOD: EMOTM for 20 min
Even – 3 Strict HSPU (using abmat for target)
Odd – 3 Squat Cleans @ 155#
Fun Class!!
Mobility + WU x 1 12 reps strict
Group WU + mobility
Strength 1RM
Clean
95-135-155-185F-185
WOD: EMOTM 20 min
– 3 HSPU (6HRPU)
-3 cleans @80% today done at 145#
Liked this WOD, tougher than it looked.
WU x 1
Group WU
Squat Cleans x 1
155-155-165-175-185-205-205
WOD: EMOTM 20 mins
Even: 3 strict HSPU (scaled to 6 hand release pushups)
Odd: 3 Squat Cleans at 165#
Mobility
Warm up x1
Strength1 RM of squat cleans: 55, 75, 85, 105# PR
WOD: EMOTM 20 mins
6 hand release pushups
3 squat cleans 85#
Wu x 1
10 HSPU
7 HSPU
3 HSPU
Group wu x mobility
1 rm squat clean
125,185,205,215,225(f),215
EMOTM for 20
Even – 3 HSPU
Odd – 3 cleans @ 165
WU x 1
Group WU
Squat Cleans x 1
135-155-165-175-185-205-205
WOD: EMOTM 20 mins
Even: 3 strict HSPU (scaled to 6 hand release pushups)
Odd: 3 Squat Cleans at 165#
WU x 1
Group WU
Squat Cleans x 1
55-65-70-75-80
WOD: EMOTM 20 mins
Even: 3 strict HSPU (scaled to 6 hand release pushups)
Odd: 3 Squat Cleans at 70#
WU x 1
Group WU
Squat Cleans x 1
135-135-155-185-205
WOD: EMOTM 20 mins
Even: 3 strict HSPU (scaled to 6 hand release pushups)
Odd: 3 Squat Cleans at 165#
11th minute failed 1 clean
13th minute failed 2 cleans
15th minute until end dropped weight to 135#
Mobility + WU
Strict pullups (4-3-3-3-3)
Strength – 1RM squat cleans
135-140-145-150-155-165#
(10# under my PR)
WOD
EMOTM x 20min
even – 3 strict HSPU (scaled to 6 pike push-ups from knees off 20″ box)
odd – 3 squat cleans @135#
Fun WOD. Harder than it looked on paper.
Mob / WU x 1
Group squat clean WU (15# bar, switched to power cleans at the end)
Power cleans x 1
30 – 40 – 50 – 55 (actually did 2 of each because I knew I wouldn’t be going very heavy)
WOD : EMOTM 20 mins
Even : 6 HR pushups
Odd : 3 Power clean @40#
Cashouts : Stretching calves, hamstrings, glutes
🙂
Strength: squat cleans
85-100-120-130-140
140# was a theoretical 1rm based on my 5rm, so I finally got a chance to actually lift 140#. It was fun. 🙂
WOD with #105 (started with 110, dropped 5# after the second round) and my HSPU were with an a May and 10# plate. That was humbling, because I am good at kipping HSPU and I struggled with these strict today. I’ve got a new goal.
This was a great wod and fun class. I’m afraid of my legs for tomorrow…
Our 4:15 class was very screamy. Fun. 🙂
WE WERE LOUD!
http://blogs.villagevoice.com/runninscared/brick-loud-noises-a.jpg
YAY! Congrats on your TRUE 1RM squat clean! That’s so AWESOME 🙂
Strength – 1RM squat cleans
65-75-85-95-115
WOD
EMOTM x 20min
even – 3 strict HSPU (with Abmat and 25#plate)
odd – 3 squat cleans @ 90#
I didn’t go heavy enough, stop being a wuss! lol
omg I’m going to kick you. We should have partnered up on the bar, why didn’t we??
Squat Cleans
95(3)-135(2)-155(1)-165(1)-175(1) Think I could have gotten higher..
WOD at 140lbs and ab-mat + 25lbs
Mob
WU X 1
Strength:
Squat Clean X 1
135 – 155 – 175 – 180 ran out of time.
WOD: EMOTM 20 mins
Even 3 HSPU with Ab mat
Odd: 3 Squat Clean at 135
Thanks Coach Kevin
mob wux1 12 rep
group wu
strentgh
1 rm squat clean
95-115-125-135-155
EMOTM for 20 min
even 3 strict HSPU (abmat until the 4th round of push ups then added a 10 lb plate)
odd 3 squat clean 125#
Finished off with 8 HSPUs
Much needed mobility class
Group WU
1RM squat clean
55-65-75-80f-80f
I just couldn’t get under the 80# tonight. Next time
WOD: EMOTM 20mins
3 HSPU (6 HRPU)
3 squat cleans @ 60#
Switched to negative push ups after min 14. Thanks Kevin for showing me these!
12 strict pull-ups
Group WU
Strength: Squat Cleans
95-105-115-125-135-140-145(fail)
WOD: HSPU’S with abmat and 45lb plate and Squat Cleans @ 115lbs
Mob
Wu x 12 all strict
1 RM Squat Clean
135,155,175,185,205,215(F),215 pr 10#
Was feeling tired from dead lifts yesterday but it still went well.
EMOTM 20min
Even 3 HSPU 45# ab mat
Odd 3 squat cleans @ 165#
Was able to complete all rounds.
Cashout: 100du
Congrats on your PR Craig! Nice job 🙂
1 RM Squat clean 55, 65,70,75,80,85,90,95,100 (Yay! FInallly only 5# PR but technique felt much better! Thanks Jo for your comments today that gave me mental reminders of technique and thanks to Kevin and Amanda who have been helping me wtih these lots lately. Next time I want to try above 100# b/c this was not my max.
WOD- EMOTM 20 min.
Even – 3 HSPU ( 6 Pike Pushups)
Odd – 3 squat cleans @ 80#
Was too light…. I did every round 3 reps in a row .. will know for next time! Great class to see so many people lifting heavy and pushing themselves. Great work 4:15 crew! 🙂
W-U x 1
Group Warm-up
Squat Clean 1RM
135/185/205/225 (15# PR)
WOD … this one was not pretty
OTM x 20
even- 3 HSPU (used a mat for 2 rounds; +25# plate for another 2; and then + another 10#
for the rest)
odd – 3 squat clean @ 185# (completed all 3 reps for only the first 3 rounds, then was
either 2,1, or 0 reps per minute … ).
– Mob
– WUx1, 12 reps
– Group WU
– Strength: Find 1RM squat clean… 1x…
65-75-85-95-105-110-110
WOD… EMOTM 20
– Even: 6 HRPU
– Odd: 3 squat clean 85#
WUx2 12 reps
Group WU
Strength: Find 1RM squat clean… 1x…
135-155-165-175-185-195-205(f)
WOD… EMOTM 20
Even: 6 HRPU (1st 10 min used 25#+Ab matt- last 10 added 10# plate)
Odd: 3 squat clean 155#