Workout prep
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
BoxJump Practice
Open Offseason
3 RNFT
3 – 6 Strict Muscle Ups
3 x High Box Jumps
Or
Strength
Back Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
This is a max out session, these % are merely a guide. You can arrive at your max any way you choose.
Movie Clue – Tony Hawk
For Time
25 x Burpees
25 x KB Swings
50 x Ab Mat Sit Ups
25 x KB Swings
25 x Burpees
8 Minute Cap
Compare your scores here, here and here
Strength – back squat 1RM
235 (25# PR)
“Tony Hawk”
7:12 (35#)
Compared to:
1/12/15
9:04 (35#)
2/24/15
7:52 (35#)
Good work 5am, thanks pj!
Felt good to get in for the 5am! Missed y’all!
Back squat 175#, 25# PR.
WOD
7:04
15 burpees, 35# kb
Back Squat: 290# (10# PR)
WOD: 6:23
Awesome sess 6 am. Way to go. Thanks PJ!
WOW, congrats on the PR! Nice work 👍👏
Gym – blue-band strict pull-ups; no band kipping. Mobility in lieu of box jumps
WOD 7:24 (26#)
— 7:46 last time, but with 35#
Fun Friday class – lots of peeps and lots of ringing of the bell 🙂
Thanks Coach Pj!
“Tony Hawk”
7:35
35# KB
Did this at home this morning after warming up and doing some Bulgarian split squats. First time doing this wod. Omg it was AWFUL! Started really slowing down toward the end of the sit-ups.
Had to break up second round of KBS into 14/11.
My forearms and shoulders feeling it!
315lb squat 1RM
“Tony Hawk”
6:28 (44# KB)
Perfect workout before the beach
Wow it was hard today but i finished. 3 days in a row.
Strength Back Squat
150 # (PR 15#)
8 Minute Cap
June 30, 2017 May 26, 2016
For Time 7:37 For Time 6:53
15 x Burpees 15 x Burpees
20 x KB Swings 25# 20 x KB Swings 25#
30 x Ab Mat Sit Ups 30 x Ab Mat Sit Ups
20 x KB Swings 20 x KB Swings
15 x Burpees 15 x Burpees
Back Squat: hit 242# for a whopping 2# PR 🤣
WOD: 6:57, 53# KB, ugh burpees..
awesome job 9:30 crew! Thanks Mike!
PR is a PR, great squats today!!
Back Squat: 200# (15# PR)
WOD: 7:34 (44#)
Trying to use 44# kb as my new standard and it’s been…interesting. 😉
Thanks for a great class, Mike. Happy Friday, folks.
Looked great to me Brian, awesome work!
STR: Back Squat: Set a weight for the upcoming cycle. No PR, but got something to work with. Been off the strength cycles for awhile.
WOD: 5:42
Way to work 9:30!
Thanks for squatting tips Mike, I will work on that.
Trust your squat and it will be better than it already is!!
STR – 305#, 30# PR
WOD – 7:12, 53# KB felt real heavy today, had to break them up.
Nice work 4:30, thanks Kelly!
GYM/skill:
EMOM 5
3 strict pull-ups
WOD: 7:03
25 push-ups
25 KB, 35#
50 sit-ups
25 KB
25 push-ups
I was able to do all push-ups from my toes! Thanks Kelly G for pushing me to do all 25!
HardCORE
Str: didn’t go heavy, haven’t back squatted for a while so I kept it light. 8×85, 5×105, 5×125, 5×135, 5×140
WOD: 6:30 (35#)
Thanks to Keith and Lucy for waiting for me to do the WOD at open gym!
18:30
>STRENGTH- Back Squat
Hit 290# for over 95% but failed 310# for 102%
>WOD – 6:24 (53#)
Feb24,2015 -6:07
Jan12,2015 -6:37
>HARDCORE earlier!
Thank you Lauren and thank you MAC!
STR: 1 pound PR on my back squat 186#
WOD: 6:54 35# KB
Oh wait just kidding! 6 pound PR haha. Thought my 1 rm was 185. Oops!
Nice, congratulations!!