Open gym will only be offered from 10:00am to 11:00am this Saturday, July 16th and next Saturday, July 23rd.
Tabata Handstand push-ups MRX 2/4” riser or DB Strict press
Rest 1 minute
Tabata Single-leg squats MRX Goblet Squats
Rest 1 minute
Tabata Push-ups MRX Knee Push-ups
Rest 1 minute
Tabata Jumping lunges MRX Alternating Stationary Lunge Steps
3FS with 2 second pause at bottom
5 sets @ 225
Tabata WODs
HSPU w/2″ Pad: First set 7 strict, last set 4 kipping…don’t remember total
Goblet Squats (55KB): 56
Push-ups: 60
Jumping Lunges: 80
Machine Row: 10×10
Lat Pulldown: 5×10
Machine Dips: 5×10
Tricep Extensions: 5×10
Machine Curls: 5×10
Strength: Pause Clean into Pause Front Squats
3@225, 3@255, 3@275, 3@295, 0@305
WOD Rx w/Strict HSPUs: Finished
E2:30MOM:
3 FS w/ 2 sec pause at bottom
2×3@205#
3×3@225#
Tabatas Rx’d
Strict HSPU: 8×2=16
Pistol squats: 8×4=32
Push ups: 8×10=80 (unbroken through 5 sets)
Jumping lunges: 2×10, 6×12=92
Front Squat w/ 2 sec hold at bottom
95-115-125-145-125 (first day back, stayed light)
Strict HSPU 4 reps x 8 = 32
Goblet squats 5 reps x 8 = 40
Push ups 6 reps x 8 = 48 (should’ve done 10 reps)
Jumping lunges 7 reps x 8 = 56
Felt great to be back!
E2:30MOM:
3 FS w/ 2 sec pause at bottom
3@275
3@275
3@295
3@315
1@335 (no pause)
Wod mod
Strict 40# dumbbell press – 40
Goblet Squats – 57
Push Ups – 56
Jumping Lunges – 82
Front squats at 135#
276
Strength: up to #105
WOD:
HSPU kipping (one mat under head): 24
GOB Sq #25: 64
Push-ups: 27
Jumping Lunges: 105
Strength:
135-185-235-235-235 W/Jordan
WOD
Dbl press w/35lbs- 59 reps
GOB Squats w/55lbs- 80 reps
Knee push ups- 56 reps
Jumping lunges- 82 reps
FS 1×195, 4×205
WOD yes with goblet squats
HSPU 6,4,3,3,3,3,2,3 all kipping
GS 8×6 (55#)
PU 4×10, 3×11, 10
JL 4×10, 4×12
Front squats w/2 sec pause
3@ 155,135,135,135,135
Wod
Strict hspu with pad= 28
Pistols=45
Push-ups=58
Jumping lunges=115
Total 246
FS: 135, 155, 175×3
HSPU- 55
Gob sqt.- 60
Knee push up- 56
Jump lunges- 82
Total- 253 Fun Noon class!!
Strength: 185# from floor
WOD:
Strict HSPU: 24
Pistols: 28
Pushups: 50
Stationary Lunges: 64
FS pause
155-155-155-155-175
—
Wod. subbed AA Bike for Pistols
HSPU – Strict 2.5″ Deficit (55# Red Plate) – 27 (more difficult than expected)
Bike – 52
Push-ups – 61
Jumping Lunges – 80
Total = 220
Strength/Activator – really trying to work on my front rack flexibility…ugh…
E2:30MOM – 5rds
-3 Front Squat w/ Pause at bottom (95/95/115/115/115)
-100m Run w/ 30# Wall Ball
WOD – did wall walk in place of HSPU
WW- 21 (3/3/3/3/2/2/2/3)
Gob sqt.- 62 (8/8/8/8/7/7/8/8)
Push Ups – 75 (10/10/10/10/9/9/9/8)
Jump lunges- 100 (12/12/12/12/12/12/12/16)
Total: 258
Great class – thx Shannon! awesome job, calli – always fun watching you crush it!
Strength: 155 for every set
WOD:
GHD- 64
Pistols- 36
PU- 60
Jump Lunge- 96
=Sum(GHD:JumpLunge) : 256
WOD rx
Strict HSPU
4×8, 6, 5, 3, 4 total 50
Pistols
7×6 + 7, total 49
Push ups
5×10, 8+8, total 70
Jumping lunges
7×14 + 15 = 106
Front squat no pause up to 165 w Chandler
WOD:
Hspu: 25
Pistols: 77
Push ups: 49
Jumping lunges: 96
Total: 247
Strength
135-185-205-225-225
Hspu 35
Goblet 46
Push-up 57
Stationary lunge step 59
Front squat with 2 second pause
5 x 3@ 160#
Wod as rxd
HSPU: 58
Pistols: 70
Push-ups: 77
Jumping lunges: 132
Total: 337
Front squat – 85# (70%ish of my 4 year old 1RM – program more squat cycles please!)
Wall walk holds – 1 each rd
Cosack – 64
Push ups (knees) – 50
Reverse stationary lunges – 76
Abs and post Wod walk
40 – half rounds with strict 2 ab mat rest with 1 ab mat kipping
56 – kb squat
42 – push-up
92 – regular lunge
230 total
STRENGTH: Front Squat
185/205/205/225/225
WOD: modified
Strength:
Up to 205 x 2
Wod:
HSPU w/ab mat and 15# plate under mat – 25
Goblet Squats – 58
Push Ups – 45
Jumping Lunges – 84
Strength DB bench
–
Tabata
With db press 30#, kb swings 55#, pushups and bike
Front Squats
115-115-115-125-125
HSPU w/abmat & 10lb plate – 28
Pistols holding plate rack – 36
Pushups – 43
Jumping lunges – 100
Strength
135-185-205-225-225
__
Wod
Strict HSPU with 45# plates as deficit – 17
Pistols w/ 10# plate under heal – 34
Pushups – 80
Jumping Lunges – 87
Front Squat w/Georgie @160#
Tabata Things
HSPUs: 5-5-5-5-5-5-4-3: 37
Pistols to 5# plate: 6-6-6-6-6-6-6-6: 48
Push-ups: 8-8-8-8-8-8-8-8: 64
Jumping lunges: 14-14-14-14-14-14-16-16: 116
Total: 265
KP abs and 1000m run