100 Single Jump Rope
10 Goblet Squats w/1-DB
10 Bent over Rows w/plate
Weighted Table Rows 45/35lbs Plate
Russian Twist 45/35lbs Plate
Dumb Bell Front/Back Rack Squats 50/35lbs
Cool Down Couch stretch for 90 seconds each leg. Foam roll if you have one. Lowe’s sells 6” PVC pieces for 5-10$.
Weighted Table Row
To begin place the plate on your mid torso. Establish the plank position. Pull until chest makes contact with table. Adjust weight or bend knees if needed.
DB Squats Dumb Bells may be supported on the back or front rack.
Guy’s this one is a sprint. Go all out with disregard for pacing. Fight through the burn and finish! We sure miss seeing everyone! Keep working and moving and before you know it this will be in our rear view mirror.
3:00 Jump Rope Practice
10 Inch Worms W/Push-up
Good Morning’s W/plate on chest
14 Minute AMRAP
14 Floor Press 50/35lbs
200m Plate Carry 45/35lbs
The plate may be carried any way you want. Run, skip or walk with the plate supported. Scale the floor press to a single Dumb Bell with two hands.
30 Jumping Jacks
12 3-count down squats
10 Bent over Rows 1-DB
Set a 16 minute clock. Every 4 minutes complete 20 DB Power Cleans 50/35lbs and 40 Jumping Squats. Your rest is the time left over in each 4 minute round. Record your fastest and slowest rounds.
Refer to video for demo.
3 rounds of
12 Broomstick Good Mornings
12 Lunge W/Reach and Twist
12 Hollow Log Rocks
3 Rounds for time of:
50 Hollow Log Rocks
3 Minute Jump Rope Practice
2 Rounds of:
20 Pass Throughs (Broomstick)
5 Broad Jumps
20 Toy Soldiers
10 1-DB push press (2 handed holding one dumbbell horizontally in the front rack)
10 Minute AMRAP
5 RH 1-arm DB Push Press 50/35#
5 LH 1-arm DB Push Press 50/35#
30 Double Unders
Jog in place for 45 seconds
10 3-count down squats
10 Bent over rows holding 1-DB (hold on outer edge of the DB head pulling single dumbbell to chest)
5 Inchworms with 2 push-ups
20 Minute AMRAP
5 Two-hand DB Bent over row, 50/35lbs
30 Jumping Jacks
10 Lunges with a twist and reach
15 Good Mornings (use a broomstick)
4 Rounds for time of:
200m Shuttle Run (50m down and back twice)
18 1-Arm DB Snatches 50/35lbs
The shuttle run is 50m (150ft) cone to cone. V-ups scale will be tuck-ups. Snatches are alternating below eye level.
Happy Birthday Kim & Lisa!
QuaranTEAM Challenge Baseline WOD
12 Jumping Squats
10 I’s, Y’s and T’s
8 Minute AMRAP
3 DB Thrusters 50/35#
6 DB Thrusters
9 DB Thrusters
Continue adding 3 reps each additional round
Before beginning the 8 minute workout perform 4-5 practice rounds of the 3 and 3. These are not for time but for quality. The burpees are any way to the floor and back.
Post your scores in the comments below. It’s worth a point in the challenge!
Happy birthday, Greg and Ashley C.!!
Run or Row a 5K
or Bike a 10K
Borrow a bike if you can. I’ll be riding my mountain bike.
At Home WOD
Pull-ups (table pull-ups)
Dips (chair dips)
New class times start tomorrow