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Warm-up 3 Rounds 100 Single Jump Rope 15 Sit-ups 10 Goblet Squats w/1-DB 10 Bent over Rows w/plate WOD 21-15-9 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.
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Warm Up 3:00 Jump Rope Practice 2 Rounds 10 Inch Worms W/Push-up 1-Minute Plank Good Morning’s W/plate on chest WOD 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. Warm-up 3 Rounds 30 Jumping Jacks 15 Sit-ups 12 3-count down squats 1-minute plank 10 Bent over Rows 1-DB WOD 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. Warm Up 400m run 3 rounds of 12 Broomstick Good Mornings 12 Sit-ups 12 Lunge W/Reach and Twist 12 Hollow Log Rocks 3 Rounds for time of: 50 Supermans 50 Hollow Log Rocks 50 Lunges  Warm-up 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) WOD 10 Minute AMRAP 5 RH 1-arm DB Push Press 50/35# 5 LH 1-arm DB Push Press 50/35# 30 Double Unders Warm-up 3 Rounds Jog in place for 45 seconds 10 3-count down squats 20 supermans 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 WOD “Cindy Bell” 20 Minute AMRAP 5 Two-hand DB Bent over row, 50/35lbs 10 Push-ups 15 Squats Warm-up 3 Rounds 30 Jumping Jacks 10 Lunges with a twist and reach 15 Good Mornings (use a broomstick) 1-Minute plank 20 Windmills WOD 4 Rounds for time of: 200m Shuttle Run (50m down and back twice) 21 V-ups 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 Warm-up 3 Rounds 100 Singles 12 Jumping Squats 12 Supermans 12 Sit-ups 10 I’s, Y’s and T’s WOD 8 Minute AMRAP 3 DB Thrusters 50/35# 3 Burpees 6 DB Thrusters 6 Burpees 9 DB Thrusters 9... 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. 20-15-10-5 Pull-ups Ring Dips At Home WOD 20-15-10-5 Pull-ups (table pull-ups) Dips (chair dips) New class times start tomorrow 5:15a 6:15a 7:30a 8:30a Noon 4:15 5:00 5:45 |
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