• Home
  • WOD Access
  • FAQ
  • EQUIPMENT
  • Blog
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Hiit Mamas

Drop Your Excuses To The Floor

Friday 09.20.13

21-15-9 reps for time of:
Weighted squats, 40 lbs
Kettle bell swings, 20 lbs

Compare to 03.29.12

90 DAY CHALLENGE III: DAY 76
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!
Tweet
Pin
Share
0 Shares

Tagged With: 21-15-9, 90 Day Challenge, kettle bell, squat 50 Comments

« Previous post
Next post »

Comments

  1. Denise says

    September 20, 2013 at 10:18 am

    4:14 as RX'd
    Happy Friday!!!!

    Reply
  2. Julie says

    September 20, 2013 at 10:58 am

    4:17
    45# squat
    I've felt every single workout this week! Have a great weekend Mamas!!

    Reply
  3. mbrous2 says

    September 20, 2013 at 11:03 am

    4:55
    45#, 25#

    Reply
  4. Kim Jackson says

    September 20, 2013 at 11:30 am

    6:15
    20lb squats
    15lb KB

    Reply
  5. Rachael says

    September 20, 2013 at 11:35 am

    4:48
    45lb squats

    Reply
  6. Erin says

    September 20, 2013 at 12:07 pm

    4:01, but only 20# on the squats and a 12#KB (heaviest I have).

    Reply
  7. Becky says

    September 20, 2013 at 12:25 pm

    4:06
    40 lb squats
    20 lb dumbell for swings

    Reply
  8. AmyD says

    September 20, 2013 at 1:11 pm

    4:26 with 20# squats and 15#kb-added 5 extra reps. Transparency so I don't forget the squats were not as deep as they could have been-tough one for a short one!

    Reply
  9. aj says

    September 20, 2013 at 1:18 pm

    3:32 everything as rx'd. I'm pretty sure I'll be feeling that one this weekend.

    Reply
  10. Zareena Koch says

    September 20, 2013 at 1:41 pm

    1 mile run first, then 4:43 as rxd. Mamas, don't forget your protein after weight lifting. I promise you, I've tried it with and without protein intake afterwards. you're just tired, no muscle really builds.

    Reply
  11. Heather says

    September 20, 2013 at 1:52 pm

    4:09 as rx'd
    Every muscle in my body is sore from this week 🙂

    Reply
  12. Kirsten says

    September 20, 2013 at 1:59 pm

    Thanks for the protein reminder!

    4:25 30# squat, 15# kettlebell

    I finished every wod this week!

    Thanks for a great week, see you Monday!

    Reply
  13. Miranda Hoberg says

    September 20, 2013 at 2:09 pm

    4:47 as rx'd

    Reply
  14. James Family says

    September 20, 2013 at 2:22 pm

    4:08 as rx'd

    3 mile run

    Reply
  15. treemusicmama says

    September 20, 2013 at 2:30 pm

    5:25

    45 lb squat
    15 lb kettlebell

    Reply
  16. Shawntae Berry says

    September 20, 2013 at 2:42 pm

    Hiit mamas northglenn
    Shawntae 45# 3:36
    Robyn 40# 3:24
    Jen 45# 3:21
    Sharadee 40# 3:33
    Karissa 45# 3:21

    Reply
  17. Shawntae Berry says

    September 20, 2013 at 2:47 pm

    Correction karissa 45# 3:15

    Reply
  18. Maura Sumpter says

    September 20, 2013 at 3:30 pm

    3:43. 30# squats 26# kettle then RPM

    Reply
  19. Jana Pace says

    September 20, 2013 at 3:35 pm

    5:52 as rx'd. Figured out a way to rack my bar in my closet, yay! Happy weekend everyone.

    Reply
  20. Kari F. says

    September 20, 2013 at 4:17 pm

    3:26. 45lb squats, 30 lb kettle bell swings. Phew! Happy weekend!

    Reply
  21. Amber Carter says

    September 20, 2013 at 5:18 pm

    3:59

    Reply
  22. Katie Fuller says

    September 20, 2013 at 6:10 pm

    2:56
    50lb squats
    10lb kb

    Reply
  23. Jenni says

    September 20, 2013 at 6:20 pm

    5:11
    So sore from kettle bell swings yesterday!!

    Reply
  24. Jen O says

    September 20, 2013 at 7:01 pm

    I ran 2.5 miles, then did the workout rx 3:26

    Reply
  25. Rissa W says

    September 20, 2013 at 7:27 pm

    3:33 as rx'd
    I have felt every workout this week as well! That's what you call a great week!

    Reply
  26. Marguerite Spriggs says

    September 20, 2013 at 7:47 pm

    4:15 used 26# Kettlebell

    Reply
  27. Jennifer Gores-Todd says

    September 20, 2013 at 8:04 pm

    4:07

    Reply
  28. Nikki Sawulski says

    September 20, 2013 at 8:46 pm

    5:52 as rx'd

    Reply
    • Nikki Sawulski says

      September 20, 2013 at 8:47 pm

      Whoops, used husbands barbell #45

      Reply
  29. wow mom says

    September 20, 2013 at 8:49 pm

    3:49

    Reply
  30. Kate Huether says

    September 20, 2013 at 9:04 pm

    2:57 with 30# and 10# KB

    Reply
  31. Diana says

    September 20, 2013 at 10:01 pm

    4:00 15# weighted squats, 20# kb swings. have a great weekend girls!

    Reply
  32. Samantha Sweeting says

    September 20, 2013 at 10:59 pm

    4:40

    45lb squats and 15lb kettlebell.

    Reply
  33. Dawniey says

    September 20, 2013 at 11:20 pm

    4:41 30lb squats, 20lb weights for kb

    Reply
  34. martha says

    September 21, 2013 at 12:36 am

    3:50
    #30 squats

    Reply
  35. Linda Slater says

    September 21, 2013 at 12:46 am

    5:03

    Reply
  36. Kjnobes says

    September 21, 2013 at 1:59 am

    4:24
    25# plates on each side of Smith Machine for squats
    20# DB for kettle bell swings

    Reply
  37. kauffmangirl says

    September 21, 2013 at 2:44 am

    3:17
    65# front squats
    20# KBS

    Reply
  38. Rachelle says

    September 21, 2013 at 2:55 am

    3:22

    35 lb bar
    15 lb kb

    Reply
  39. thea says

    September 21, 2013 at 12:59 pm

    3:54
    36# squats
    20# dumbell for kb

    Reply
  40. Shavanah Moya says

    September 21, 2013 at 11:13 pm

    Ran a mile pushing the stroller then

    4:44 as rx'd

    Reply
  41. Katie C. says

    September 22, 2013 at 12:30 am

    4:49, 15# kettlebell

    Reply
  42. Lynn says

    September 22, 2013 at 11:39 am

    3:41, but I screwed up and did deadlifts instead of squats.

    Reply
  43. Jen23 says

    September 22, 2013 at 4:33 pm

    6:04 as rx'd

    tough workout after flu!!

    Reply
  44. Mrs. Stamp says

    September 23, 2013 at 12:51 am

    5:10

    30# squats

    Reply
  45. Shawnandmeganplus4 says

    September 23, 2013 at 12:05 pm

    # 45 squats I didn't have a timer on

    Reply
  46. Shawnandmeganplus4 says

    September 23, 2013 at 12:06 pm

    # 45 squats I didn't have a timer on

    Reply
  47. sullyjam says

    September 23, 2013 at 1:35 pm

    4:37

    As Rx'd, woop woop!

    Reply
  48. Maria Ernestine says

    September 27, 2013 at 9:04 pm

    Maria – 4:30 #40 ws, #25 kb

    Reply
  49. Shara says

    October 4, 2013 at 1:53 pm

    6:46

    Reply

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Disclaimer

Hiit Mamas is a high intensity workout regimen that may require the use of specialized equipment. You should consult a physician or other medical professional prior to engaging in physical activity or workout of the day (WOD). If your physician or medical professional advises against activities as provided on this site – DO NOT PARTICIPATE – follow the advice of your medical professional. You have the independent responsibility to determine (in conjunction with your medical professional) if you should perform, use or modify any of the information displayed on this site and you assume the risk of any injury or death. Hiit Mamas makes no express or implied warranties of any type and does not guarantee the accuracy or completeness of any information on this site. Hiit Mammas does not extend any type of warranties of fitness for a particular purpose or warranties of merchantability with regard to information or use of
information on this site.

Hiit Mamas assumes no responsibility or liability for any loss or damage and specifically disclaims liability from any and all damages as a result of the use or misuse of any information on this site, whether it be incidental or consequential.

The content on this site is for informational purposes only and is used at your own risk.

Copyright © 2022 HIIT Mamas. Development by Moonsteam Design.