GYM CLOSED
NO CLASSES OR OPEN GYM
The only link you will need to jump into class is: https://zoom.us/j/2740893085
“Garage Fight” Class
3 Rounds
1 Minute Stations:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops Over the Dumbbell
Single Arm Push Presses
Burpees
Rest
*On the single arm work, alternate hands every 5 reps*
“Garage Fight” Limited/No Equipment Edition
3 Rounds
1 Minute Stations:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest
General Warm-Up–
:30 Dumbbell/Backpack Facing Step Over and Back
:30 1 Spiderman each leg + 2 Air Squats
:30 Single Leg RDL’s (Bend over and touch your toes!)
:15 Arm Circles Forward
:15 Arm Circles Backward
:30 Step Down and Step Up Plank Burpees
:30 Dumbbell/Backpack Lateral Step Overs
3 Tempo Air Squats (:05 decent, :05 Pause)
:30 Good Mornings (Bodyweight or Weighted)
:15 Arm Hug Swings
:15 Imaginary Dumbbell Strict Press
:30 Jump Down and Jump Up Plank Burpees
Class Specific Warm-Up–
*Warm-up weight DB*
5 Dumbbell Goblet Squats
5 Dumbbell Push Press
5 Dumbbell Thrusters
5 Dumbbell Deadlifts each hand (not alternating)
5 Dumbbell Hang Power Cleans each hand (not alternating)
5 Dumbbell Power Cleans each hand (not alternating)
:30 Hops over Dumbbell (start slow, build speed)
5 Dumbbell Strict Press each arm
5 Dumbbell Push Press each arm
2 Step Down and Step-Up Burpees
2 Jump Down and Step-Up Burpees
2 Jump Down and Jump Up Burpees
Warm-Up Round:
Tabata Style (:20 on/:10 Transition)
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Dumbbell Push Press
Burpee
Limited/No Equipment Specific Warm-Up–
5 Backpack Squats
5 Backpack Push Press
5 Backpack Thrusters
5 Backpack Deadlifts
5 Backpack Hang Power Cleans
5 Backpack Power Cleans
:30 Hops over Backpack (start slow, build speed)
6 Bodyweight Reverse Lunges
6 Backpack Reverse Lunges
2 Step Down and Step-Up Burpees
2 Jump Down and Step-Up Burpees
2 Jump Down and Jump Up Burpees
Warm-Up Round:
Tabata Style (:20 on/:10 Transition)
Backpack Thrusters
Backpack Power Cleans
Hops over the Backpack
Backpack Reverse Lunges
Burpees
WOD Modifications-
Thruster Modifications- Front Squats, Air Squats, Cossack Squat
Power Clean Modification- Deadlift, Hang Power Clean
Hops Over Dumbbell Modifications- Step over the Dumbbell
Push Press Modifications- Strict Press, DB Floor Press, Bent over Rows
Burpee Modifications- Plank Burpees, Box/Bench/Couch Burpees, High Knees/Butt Kickers
WOD Guidance:
Work for :45-:50 per movement (except for the burpees/reverse lunges, work for the full :60!) at a steady pace in Round 1. Try to match your numbers in Round 2, and then go for a high score Round 3!!
Question of the Day–
What was the last thing you almost bought online but didn’t pull the trigger? (Do you regret not buying it? Did you make the right choice? Are you going back on Amazon right now to buy it?)
Garage Fight
Rx movements with 35# DB
378 reps (125/125/128)
QOD: Some detailing supplies for the cars. Not regretting it since the weather has been crappy so can’t detail the cars but this isolation time would be a perfect time! I’ll buy it once we have a nice stretch of weather. They’re sitting in my Amazon cart.
Ale said I cheated and wrote the WOD wrong on the board. After checking, I did in fact write it wrong. I did DB goblet squats instead of DB goblet thrusters. Oops.
HAHAHAH CALLED OUT. Fitness still counts though 😊
Garage Fight Class @ 15# db
338 reps (110/117/111)
QOD: Patagonia jacket on sale. No regrets since I am stuck at home
Oooohhhh can’t wait to see you rock that jacket. Fun color I hope?
Did it #20 db
Did not count.
QOD: I forget what it was, but I remember Rebecca saying we didn’t need it or already had it, so no regrets.
Rebecca keepin’ ya in line! I’m dying to know what it was.
Yep. She’s clearly the brains of this operation.
“Garage Fight”
30# DB for cleans and push presses
20# DB for Goblet thrusters
Substituted sledgehammers to the tire for burpees. Good core workout here. Got my heart rate up to the 170’s. Felt like I was in class with this one! Thanks Joel and Diane for the camaraderie today! Always better with friends.
QOD: Dunno. I usually pull the trigger. 🙂 But today I looked for an at home espresso machine since a lot of the Starbucks are closing. I’ll probably pull that trigger later. Stay tuned.
BAD ASS SLEDGE HAMMER MOD!!!
Also, PULL THE TRIGGER. You need that.
Garage Fight w/ 30# pack – 339
QOTD – Regret not pulling the trigger this morning on buying a case of Tree House beer online to pick up at the brewery. 😭
I read that as garage fight with a 30 rack!! 😂
Ha, yikes! I don’t buy 30 racks anymore, but I wouldn’t use it for a workout if I did. Lol! 🍻🏋🏽♂️
Haha! 30 rack thrusters anyone??
Coulda used the case of beer as your odd object 😢
Garage fight – first time doing a zoom class and it was pretty pretty pretty good! 50# DB. Didn’t count but tried to hold on for full 50 sec each round! Thanks to the coaching crew for running these digital classes.
Oh heck yeah thanks for jumping in on a class!!! So awesome!
No DB’s so I just did Fight Gone Bad.289 RX
QOD- DB’s but I did use my Hilton points to buy a rower on Amazon which got here yesterday!
Nice! Concept2 rower?
Yes, all those nights away paid off! Hope you guys are all doing well!
Awesome!! We love ours (maybe me more than Ale), convenient for WODs or subs. We’re doing well health wise, mentally is another story haha. Hope you guys are doing well too!
Haha we’re in the same bit over here. Looking forward to a nice weekend to get out for some hikes!
Classsssic workout— always a good time!