3-22-20

At Home Workout
21-18-15-12-9-6-3 Reps for time
Alternating DB snatch or any weighted object ground to overhead alternating arms (reps are PER arm
Lateral jumps over the object (these are total reps

3-21-20

Happy Birthday Vinny S

30 Minute cardio fun
Go outside for 30 and do one of the folowing
Continuiusly run on a track, every 3 min on the 3 min either sprint :30 or perform 10 air squats
Walk through the neighborhood with weight vest or backpack, every 3 min on the 3 min run a block or perform 10 air squats
Go for a hike, every 3 min on the 3 min either run uphill for :30 or perform 10 air squats

3-20-20

At Home Workout
As many rounds as possible in 12 minutes of
10 Hand release push-ups
10 Tuck Ups
50 Double unders (or 100 single unders or 25 jumping jacks)

Midline
:45 Right side plank
:45 Plank
:45 Left side plank
:45 Rest
:30 Right side plank
:30 Plank
:30 Left side plank
:30 Rest
:15 Right side plank
:15 Plank
:15 Left side plank

3-19-20

Army style Burpee WOD

Partner counts for you: alternate 10 reps at a time until you both have completed 6-10 sets each cadence is up to your partner. If you don’t have a partner to do it with, then cadence is up to you, you can change it up every round going slower or faster.

This is a great workout to do with any family members, kids or adults, it will give them something to do.

Make sure you wait until your partner says the number before performing each step. Once you have finished step 4 you have completed 1 burpee.

  1. top of pushup
  2. bottom of pushup
  3. back to top of pushup
  4. back up to standing jump and clap

3-17-20

You Choose your Favorite Girls Workout

Diane”Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time.
“Elizabeth”Clean 135 lbs
Ring Dips
21-15-9 reps, for time.
“Fran”Thruster 95 lbs
Pull-ups
21-15-9 reps, for time.
“Grace”Clean and Jerk 135 lbs30 reps for time.
“Helen”400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time.
“Isabel”Snatch 135 lbs30 reps for time.
“Jackie”1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time:
“Karen”Wall-ball 150 shotsFor time:
“Linda”
(aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time.
“Mary”5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min.

Home WOD

Tabata 20 Secs on 10 Secs off 8 rounds of each exercise

Pushups

One Legged Squats/ Air Squats

Situps

Toe Touches

3-17-20

Happy Birthday Colleen Z

REMINDER NO Classes Tuesday 3/17/20 Only open Gym times. first hour of OPEN GYM Starts At 7 AM please sign up on Facebook for a open Gym time slot

As many rounds as possible in 17 Mins
30/21 Cal on Bike
25 Box Jump Overs
20 Wallballs

Home Wod

As many rounds and reps as possible in 25 min:
10 Kickback broad jumps
30 Reverse lunge steps
200m Run (or run for :60-:90)

if you can’t run outside or don’t have a treadmill Jump rope 50 DU/150 Singles

Kickout Broad jump is step one of a burpee then you jump up from the plank position and broad jump forward

3-16-20

For time
20 Handstand push-ups
30 Supine ring rows
40 Kettlebell swings
50 Ab mat sit-ups
60 Burpees to a 6″ target
50 Ab mat sit-ups
40 Kettlebell swing
30 Supine ring rows
20 Handstand push-ups

At-Home-Workout-
For time:
40 Handstand hold shoulder taps or 2 wall walks
30′ Crab walk forward + 30′ crab walk backwards
40 Alternating jumping lunges
50 Sit-ups
60 Burpees
50 Sit-ups
40 Alternating jumping lunges
30′ Crab walk forward + 30′ crab walk backwards
40 Handstand hold shoulder taps or 2 wall walks