Wednesday 9.23.20

Kristen!

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Trouble
AMRAP 20
15 Burpees
30 Cal Row/Bike/Ski

Warmup
5 rounds of:
:40 Easy Spin
:20 Rest
:40 Plank
:20 Rest

Burpee Warmup
3 Up Down
3 Step Down Step Up
3 Drop Down Step Up
3 Drop Down Snap Up

Modifications
Up Down

Tabata Time

Question of the Day
How many apples is it ok to eat while apple picking?

Box Brief

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Tuesday 9.22.20

Caption This

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Candyland
AMRAP 3
Squat Cleans
Rest 3:00
For Time:
Score from AMRAP 3
Rest 3:00

AMRAP 2
Squat Cleans
Rest 2:00
For Time:
Score from AMRAP 2
Rest 2:00

AMRAP 1
Squat Cleans
Rest 1:00
For Time:
Score from AMRAP 1

Warmup
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Press and Stretch
5 Elbow Rotation

Squat Clean Warmup
1 min Alternating Spiderman and Reach
1 min Bootstrapper
1 min Bottom of the Squat Hold

3 reps from 1
3 reps from 2
3 reps from 3

Modifications
Power Clean
Hang Power or Squat Clean

Tabata Time

Question of the Day
Do you emphasize the CA or the SHEW in the word cashew?

Box Brief

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Monday 9.21.20

The Seymours!

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Life
1200m Run
63 KBS
36 Push-ups
800m Run
42 KBS
24 Push-ups
400m Run
21 KBS
12 Push-ups

Warmup
3 rounds of
200m Run
15 Glute Bridges
:30 Plank

KBS Warmup
5 Deadlift
5 Hip Pop
5 Russian Swing
5 American Swing

Push-up Warmup
5 Scap Push-up
5 Knee Push-up
5 Push-up

Modifications
Distance
Russian Swing
Reps, Knee, Elevated

Tabata Time

Question of the Day
What is the worst protein bar?

Box Brief

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Sunday 9.20.20

Shenanigans

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Sundae Fundae
For Quality, Not For Time
100 – 80 – 60 – 40 – 20
Double Unders
10 – 8 – 6 – 4 – 2
Deadlifts

Warmup
:30 Single Unders
:30 Good Mornings
:30 Right Foot Hops
:30 Top Down Deadlifts
:30 Left Foot Hops
:30 Bottom Up Deadlifts

Double Under Warmup
:15 Singles
:15 High Singles
:15 Double Taps
:15 Double Unders

Deadlift Warmup
5 Empty Barbell Deadlift
5 Light Deadlift
5 Moderate Deadlift

Modifications
Reps, Singles, Jumping Jacks, Line Hop

Tabata Time

Box Brief

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Saturday 9.19.20

Mark!

Virtual Access: https://zoom.us/j/2740893085
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Go
50 Burpees
400m Run
21 Thrusters @ 95/65
800m Run
21 Thrusters @ 95/65
400m Run
50 Burpees

Warmup
400m Run
10 Up Down
10 Air Thrusters
200m Run
10 Up Down
10 Air Thruster

Burpee Warmup
3 Step Down Step Up
3 Drop Down Step Up
3 Drop Down Snap Up

Thruster Warmup
5 Front Squat
5 Push Press
5 Thruster

Modifications
Reps, Up Down
Distance, Row Bike Ski
Front Squat, Push Press

Tabata Time

Box Brief

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Friday 9.18.20

Mike!

Virtual Access: https://zoom.us/j/2740893085
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Connect 4
AMRAP 20
8 Dumbbell Snatch
6 Dumbbell Lunges
4 Box Jumps

Warmup
2 rounds of
1 min Slow Toe Taps
1 min Air Deadlifts
1 min Samson and Reach
1 min Alternating Box Step Ups

DB Snatch Warmup
10 DB Deadlift
10 Hip Pops
10 Push Press
10 Hang Snatch
10 Snatch

Lunge Warmup
10 Front Lunge
10 Reverse Lunge
10 WOD Style DB Lunge

Box Jump Warmup
5 Low Tuck Jump
5 Medium Tuck Jump
5 High Tuck Jump
5 Box Jump

Modifications
Hang Snatch, DB Clean
Bodyweight Lunge
Step Up

Tabata Time

Question of the Day
What’s the best road trip snack?

Box Brief

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Thursday 9.17.20

Nat and Jenn!

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Pictionary
Teams of 2
AMRAP 30
Partner A – 250/200m Row or Ski, OR 500/400m Bike
Partner B – Alternate between Plank and Sit-ups

Warmup
:30 Easy Spin
:30 Plank
:30 Moderate Spin
:30 Mountain Climber
:30 Hard Spin
:30 Plank Toe Taps

Sit-up Warmup
5 Butterfly
5 Knees Up
5 Legs Out

Modifications
Distance

Tabata Time

Question of the Day
Your rapper name is ‘Lil'” then the last thing you ate… post to comments.

Box Brief

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Wednesday 9.16.20

Greg!

Virtual Access: https://zoom.us/j/2740893085
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Weightlifting Wednesday
OTM x 30
Minutes 1 – 10 = 1 High Hang Clean + Jerk
Minutes 11 – 20 = 1 Hang Clean + Jerk
Minutes 21 – 30 = 1 Clean + Jerk

Warmup
Barbell Warmup
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Press and Stretch
5 Elbow Rotations

Clean Warmup
5 reps from 1
5 reps from 2
5 reps from 3

Jerk Warmup
5 Strict Press
5 Push Press
5 Push Jerk

Modifications
No Overhead
Hang Cleans

Tabata Time

Question of the Day
What is the worst pizza topping?

Box Brief

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Tuesday 9.15.20

Team Rapid Thigh Movement!

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Checkers
4 Rounds
400m Run
50 Air Squats

Warmup
Hinshaw Warmup

Air Squat Warmup
1 min Spider-Man and Reach
1 min Squat Hold
:30 Slow Squats
:30 Squats

Modifications
Distance, Row,Bike,Ski
Lunges

Tabata Time

Question of the Day
Pumpkin Spice or Apple Cinnamon?

Box Brief

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Monday 9.14.20

Jim!

Virtual Access: https://zoom.us/j/2740893085
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Trivial Pursuit
50 Single Arms Devils Press
Rest 5 min
50 Burpee Box Jump
Rest 5 min
50 Burpee

Warmup
2 rounds of
1 min Mountain Climber
1 min Box Step Up

Single Arm Devils Press Warmup
6 Burpee + Deadlift
6 Burpee + Hip Pop
6 Single Arm Devils Press

Burpee Box Jump Warmup
3 Step Down Step Up Burpee + Box Step Up
3 Drop Down Step Up Burpee + Box Jump
3 Drop Down Snap Up Burpee + Box Jump

Burpee Warmup
3 Up Down
3 Step and Step
3 Drop and Step
3 Drop and Snap

Modifications
DB Snatch
Burpee Step Up
Up Down

Tabata Time

Question of the Day
What is the ideal sleeping temperature?

Box Brief

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