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Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 07.09.13

“Ellinor“

21-15-9 reps of:
Clean, 20-30 lbs
Bench dips

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90 DAY CHALLENGE III: DAY 2
Vi-shake
no caffeine
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Tagged With: 21-15-9, 90 Day Challenge, clean, dip, Ellinor 71 Comments

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Comments

  1. Steph says

    July 9, 2013 at 10:29 am

    7:43 as rx'd thanks for the workout!

    Reply
  2. Kristin says

    July 9, 2013 at 10:34 am

    4:05 15# med ball for weight

    Reply
  3. Kelly Jonas says

    July 9, 2013 at 11:02 am

    4:56
    30# dumbbells

    Reply
  4. mbrous2 says

    July 9, 2013 at 11:12 am

    3:55
    35#

    Reply
  5. Lauren says

    July 9, 2013 at 11:50 am

    4:44 20# clean

    Reply
  6. Kim Jackson says

    July 9, 2013 at 11:52 am

    5:23
    20lb cleans

    Reply
  7. Dawniey says

    July 9, 2013 at 12:06 pm

    4:33 20 lb cleans. I hope I did them right!!

    Reply
  8. dawn hayden says

    July 9, 2013 at 12:18 pm

    5:09

    20 lbs
    Hard and deceptive workout. 🙂

    Reply
  9. Zareena Koch says

    July 9, 2013 at 12:39 pm

    5:10 as rxd with #20. Dawn….they are ALL deceptive. You're thinking "oh, I can totally rock this" and you are on the floor gasping for air thinking "what was THAT?" It's why it works.

    Reply
    • Jenni says

      July 9, 2013 at 6:46 pm

      So true!

      Reply
  10. Samantha Queen says

    July 9, 2013 at 12:44 pm

    8:05 45 lb cleans

    Reply
  11. Erika Sullivan says

    July 9, 2013 at 12:44 pm

    7:10 as RX'ed

    Reply
  12. Karen says

    July 9, 2013 at 12:46 pm

    5:18.

    Reply
  13. Denise says

    July 9, 2013 at 12:50 pm

    4:13 with 30 lbs
    3.5 mile run after

    Reply
  14. Heather Lipe says

    July 9, 2013 at 1:28 pm

    3:59
    20#

    Reply
  15. Courtney says

    July 9, 2013 at 1:43 pm

    2:49 30 lb clean (what did I do wrong??)

    Reply
  16. Rissa W says

    July 9, 2013 at 2:02 pm

    Thought I set my timer, but it didn't start. I'm thinking around 3:30. 20# clean, went light with weight, left shoulder bothered me last time I did 30# cleans.

    Reply
  17. Heather says

    July 9, 2013 at 2:09 pm

    5:27 30#
    Ran 4 miles

    Reply
  18. tammylxhiggins says

    July 9, 2013 at 2:11 pm

    2:53 20# with dumbbells

    Reply
    • tammylxhiggins says

      July 9, 2013 at 2:22 pm

      I was only doing hang cleans.

      Reply
  19. Julie says

    July 9, 2013 at 2:15 pm

    3:35
    20# Kettlebell for cleans
    Followed up with 8 minute ab routine

    Reply
  20. martha says

    July 9, 2013 at 2:15 pm

    4:37 #30 clean and 10 sec to check on baby

    Reply
  21. jroweton says

    July 9, 2013 at 2:38 pm

    5:48
    30# cleans
    Bent knee dips

    Reply
  22. Rachael says

    July 9, 2013 at 3:31 pm

    5:52
    Past parallel on cleans

    Reply
    • Rachael says

      July 9, 2013 at 3:32 pm

      Oh, and 25# cleans

      Reply
  23. Laura {and JR} says

    July 9, 2013 at 4:04 pm

    4:00 add Laura S. to the 90 day challenge. I am so doing this!

    Reply
    • Jenni says

      July 12, 2013 at 6:28 am

      Awesome Laura! I was looking for you on the 90 Day Challenge customer list but couldn't find you. If you are getting the shakes from someone else, just give me your state and I will add you to the roll call! 🙂

      Reply
  24. Suzanne says

    July 9, 2013 at 4:32 pm

    10:20—I suck!! 27# cleans—bar is 12 lbs and added 7.5 lb weights

    Reply
  25. Katie Fuller says

    July 9, 2013 at 4:51 pm

    3:52
    30 lbs
    ran 1.5 miles after

    Reply
  26. Melissa says

    July 9, 2013 at 5:16 pm

    5:48
    20 lb cleans

    Reply
  27. Gillian Monte says

    July 9, 2013 at 5:19 pm

    4:49.
    20lb cleans.

    Reply
  28. Unknown says

    July 9, 2013 at 5:56 pm

    6:30 35lbs

    Reply
  29. Jenni says

    July 9, 2013 at 7:16 pm

    2:50
    20 lb clean

    Loren:
    2:55
    30-20-9
    40 lb clean

    Reply
  30. KPgr8ful says

    July 9, 2013 at 8:05 pm

    5:10
    40# cleans
    Right after yesterday's WOD

    Reply
  31. Katie C. says

    July 9, 2013 at 8:15 pm

    4:30
    30# my triceps liked this workout!

    Reply
  32. Living Simple Living Clean says

    July 9, 2013 at 8:17 pm

    K=3:46:06. J = 3:56:06

    Reply
  33. Carrie says

    July 9, 2013 at 8:22 pm

    7:44
    20# dumbbells

    Reply
  34. Ronna James says

    July 9, 2013 at 8:31 pm

    Ran 3 miles on the beach.

    2:40
    On vacation and had no weights, so subbed squats for cleans

    Reply
  35. Heather Foster says

    July 9, 2013 at 10:17 pm

    2:35
    At the beach so I subbed squats for cleans.

    Reply
  36. Shavanah Moya says

    July 9, 2013 at 10:45 pm

    3:49

    40# cleans

    Reply
  37. Maura Sumpter says

    July 10, 2013 at 12:09 am

    30 # cleans. Dips off step. 4:01 then 7/8 wod then group power class

    Reply
  38. Lynn says

    July 10, 2013 at 12:33 am

    6:03
    35# clean

    Reply
  39. Jen Mango says

    July 10, 2013 at 12:38 am

    7:10

    14#, 14#, 30#

    Reply
  40. Mrs. Stamp says

    July 10, 2013 at 1:20 am

    6:05

    30# cleans

    Reply
  41. Jennifer Gores-Todd says

    July 10, 2013 at 1:30 am

    4:05 20# need to up my weight on the cleans

    Reply
  42. Tirzah says

    July 10, 2013 at 1:41 am

    Hi there! New here and this is my first 90 day challenge. Does 21-15-9 reps of cleans mean that I do 21 reps, then 15 reps, then 9 reps??? How long do I do the bench dips for???

    Thanks in advance for the help!!!

    Reply
    • Jenni says

      July 11, 2013 at 7:06 am

      Welcome Tirzah! With 21-15-9 reps you do 21 of each exercise, 15 of each exercise, and then 9 of each exercise.

      Reply
    • Tirzah says

      July 11, 2013 at 9:39 pm

      Thank you Jenni!! I appreciate it.

      Reply
  43. LeeMac says

    July 10, 2013 at 1:50 am

    4:16
    30 Lb cleans

    Reply
  44. meolin says

    July 10, 2013 at 1:57 am

    5:45-
    as rx'd 🙂

    Reply
  45. Lesa says

    July 10, 2013 at 2:01 am

    5:30
    10# dumbbells in each hand.

    Reply
  46. WorkItOut34 says

    July 10, 2013 at 2:43 am

    4:10
    20#

    Reply
  47. Kari F. says

    July 10, 2013 at 2:46 am

    3:29. 30lb cleans. Then did a kettle bell workout. It was 95 here today, my tank was soaked through. Love that!

    Reply
  48. Kjnobes says

    July 10, 2013 at 3:07 am

    4:28 with 30lb cleans
    Then ran 1mile -10 min

    Reply
  49. Miranda Hoberg says

    July 10, 2013 at 3:55 am

    4:33 with 20lb clean

    Reply
  50. Mandy lou says

    July 10, 2013 at 7:31 am

    4:16 20lb weights
    Then 30min run

    Reply
  51. Anna Briskie says

    July 10, 2013 at 10:56 am

    4:22
    25# clean

    Reply
  52. Sarah K says

    July 10, 2013 at 1:42 pm

    9:02 55# clean

    Reply
  53. Melody Hunsaker says

    July 10, 2013 at 2:56 pm

    4:37 30lb. clean

    Reply
  54. Kate Huether says

    July 10, 2013 at 4:10 pm

    3:45 on vacation and used a solid wood stool thing as my weight.. it definitely felt between 20 and 30lbs.did bench dips off the bed. Yay for versatility!

    Reply
  55. Amber Carter says

    July 10, 2013 at 4:30 pm

    4:40

    Reply
  56. Diana in Maine says

    July 10, 2013 at 4:45 pm

    6:27 20# rd 1&2 30# rd 3
    dips as rx'd

    Reply
  57. Jessica Timmons says

    July 10, 2013 at 10:44 pm

    Completed 7/10

    50# cleans

    4:15

    Reply
  58. Miranda Stone says

    July 11, 2013 at 3:10 am

    6:12

    Reply
  59. JanelWarner says

    July 11, 2013 at 2:41 pm

    3:38 10 lb cleans

    Reply
  60. Brian and Becky Harrell says

    July 11, 2013 at 5:30 pm

    3:05
    30#
    Picked an easy one for my first time back after being sick 🙂

    Reply
  61. laura says

    July 12, 2013 at 4:25 am

    3:32. 45# bar. Ran hills this morning with kids. 7 sprints up, jog down. 5 rounds of 10 pushups after the hill. 3 rounds of back peddling up, jog down.

    Reply
  62. Brittany says

    July 13, 2013 at 8:43 am

    4:11 20 lbs and add 10 lbs for the bench dip

    Reply
  63. Maria Ernestine says

    July 16, 2013 at 11:58 am

    Pat #65 – 6:30

    Maria – #35 – 6:33

    Reply
  64. one of us says

    July 16, 2013 at 4:37 pm

    4:12 as rx'd

    Reply
  65. Katie Towsen says

    December 21, 2013 at 6:11 pm

    8:14 with 55 lbs bar. Wanted to lift heavy not fast today.

    Thanks!

    Reply

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