GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE
https://zoom.us/j/2740893085
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The current workout of the day will be posted to this Vimeo page 30-45 minutes after the first live class of the day.
“Congaree”
AMRAP 12
2,2,2/4,4,4/6,6,6…
Dumbbell or Odd Object Push Press
Dumbbell or Odd Object Row
V-Ups
General Warm Up:
:30 Running in place
:30 Jumping Jacks
:30 Alternating Scorpion Stretch
:30 Push Up + Down Dog
:30 Running in place
:30 Mountain Climbers
:30 Scapular Push Ups
:30 Prone I-Y-T’s
Movement Specific Warm Up:
5 Sit ups with Legs Straight
5 Tuck Crunches
5 Suitcase Crunches (Tuck crunch with higher elevation of heels)
5 Single-Leg V-Ups
5 Full V-Ups
10 Alternating DB Deadlift
10 Weighted Scapular Retractions from workout position (5 and 5)
10 Dumbbell Row
Handcuff drill
10 total Strict Press (5/5)
10 total Dip + Stand with weight (5/5)
10 Total Push Press
Warm Up Round:
2, 2, 2/ 4, 4, 4
Push Press
Row
V-Up
Modifications-
1. Single Arm/Strict Press/Push Ups
2. Row from a supported stance(bench or chair)/Alt. Renegade Row
3. Alternating leg v-ups/tuck crunch/sit ups
4. Overall volume. Up by 1 every round, or rounds stay the same for duration.
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Box Brief-
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Congaree – Finished the round of 14 reps + 16 DB PP + 16 DB Rows.
Rx with 50# DB.
Strength before WOD:
6×2 deadlifts @ 285#
Nice job with the 50# Greg. DL are looking good too!
Thanks Tom! You too with the wreck bag and sandbag cleans!! I’m glad I picked up the 50# from the box this morning. Working on a DL program, twice a week so it’s been coming in handy to get some extra strength work in.
Congaree: Finished round of 16 + 14 PP. Used 70# wreck bag.
Cash out: 10 150# sandbag cleans + 1000m row
QOD: Tough question since my wardrobe these days is primarily workout gear…
Congaree
Finished round of 14 + 7 push presses (#25 DBs)
Hi my love!! Nice work!
Congaree:
25# db Push Press
25# db Single Arm Row
Ab mat sit-up
Round of 18 + 43 reps
QOD: Birkenstocks
Great WOD this morning. From all the workouts recently, the only downside to this was that it was “ONLY” 12 mins long – who knew, 5-6 weeks ago I would have collapsed doing this !!
WOD: 14+31 with a 65# barbell and T2B/T2EL. Completed toes to bar all the way through the round of 10 then switched it up to toes to eye level on the round of 12s.
Congaree:
55# barbell and toes to rig sub for V-ups
Round of 14s + 31.
Did this while following along to the class recorded this morning. Much easier to do it in a “group” setting. If you haven’t checked out those zoom workouts you’re missing out.
QOD: wallet chain – jean shorts
20+6 with 20# dumbbell (single arm push presses, single arm row in plank (I forget what it’s called), v-ups.
20+32, 25# SA PP/35#SA Row/Alt Leg V-Ups
QOTD – NY Yankees apparel.