26 Birthday Burpees for Coach Casey!
FRIDAY VIRTUAL CLASS SCHEDULE 7 AM Class, 9 AM Class, 10:30 AM Kids, 12 PM Core and Cardio, 1 PM HIIT/Sculpt, 4 PM Mobility, 5 PM Class
“Octopus’s Garden”
400m Run
10 Dumbbell Squat Cleans
400m Run
20 Dumbbell Squat Cleans
400m Run
30 Dumbell Squat Cleans
General Warmup
2 minutes Run/Row/Bike/Ski/Single Unders/Jumping Jacks
1 min Bootstrapper Stretch
1 minute Run/Row/Bike/Ski/Single Unders/Jumping Jacks
:30 Bootstrapper Stretch
:30 Run/Row/Bike/Ski/Single Unders/Jumping Jacks
:15 Bootstrapper Stretch
Dumbbell Squat Clean
10 Alternating Deadlift
10 Alternating Hang Power Clean
10 Front Squat (5 + 5)
10 Alternating Hang Squat Clean
10 Alternating Squat Clean
WOD Modifications
Run- 300/200m Run (2:00/1:30/1:00 time domain) Row/Ski 400m, Bike 800m
Dumbbell Squat Clean- DB Hang Squat Clean, DB Clean, DB Front Squat, Air Squats Rep Scheme 20/15/10, 20/10/5
Tabata Time
Question of the Day
You can eat ONLY hot dogs, potato chips, watermelon, and ice cream all summer long OR eat anything you want all summer EXCEPT hot dogs, potato chips, watermelon, and ice cream. What is your choice?
Octopus’ Garden + Tabata
7am zoom, Thanks Brian, James and Gianni!
QOD: Watermelon
9:17 with 20# dumbbell and running. That got spicy fast!
HAPPY BIRTHDAY CASEY!!
Qod: I’ll pass on those things.
Octopus’s Garden – 11:04 Rx reps 400m row + 75# BB.
Strength before WOD:
6×1 Clean + Jerk @ 155#
QOD: eat anything I want except those items.
Octopus’s Garden: 12:28 row + 55# bb squat
QOD: eat everything else
10:21 w/rower and barbell 75# for 10/20 rounds, just the bar for the 30 round. Man, am I out of shape on a barbell.
QoD: Everything else since Hamburgers, fries, pizza, etc. are all still on the list.
Octopus’ Garden. – 9:29 @ 35# and 400 m runs. No idea that was a Beatles track. Broke up the last round of squat cleans, 20/10.
QOTD – Can do without that list. Plenty of other great summer foods.
5pm show, 8:55. Tabata was a challenge!!!
QOTD: Can easily live w/o hot dogs. Can’t live without sushi!
Another 1/2 marathon+ on the Peloton.
QOD: Everything else. The ice cream will be missed but to Ricks point there’s so many other good things out there!
WOD w/ 35# db and rowed.
QOD: this is a challenge I can get behind. I’m only eating hot dogs, ice cream, chips and watermelon until September.
HAPPY BIRTHDAY CASEY!!!
WOD: 13:31 with a 55# barbell
QOD: definitely ice cream…and whatever else goes with it
Happy Birthday Coach Casey!!
“Octopus’s Garden”
400m Run
8 Barbell Squat Cleans 35#
400m Run
16 Barbell Squat cleans 35#
400m Run
24 Barbell Squat Cleans 35#
13:17
QOD: as much as I love the foods of summer I’m going to have to go with everything else..unless calories don’t count in this situation.
WOD: 10:20ish: 400m “run” & 20# db squat cleans. 56 push ups for the tabata.
QOD: id like to think I could live w/o those foods but judging from my last week of meals…apparently not. I’ll stick with dogs, chips, watermelon and ice cream!
Octopus’ Garden: 10:38 with row and 30#db. Figured I challenge myself tonight… earn my beer, and since beer isn’t on the list, I’ll forgo the list! 🙂
Happy Birthday Casey!!!