THURSDAY VIRTUAL CLASS SCHEDULE 7 AM Class, 9 AM Class, 11 AM Endurance, 12 PM Core and Cardio, 1 PM Bodybuilding, 4 PM Mobility, 5 PM Class
Let It Be
30-20-10-20-30
V-Up
Jumping Lunge
Directly Into…
15-10-5-10-15
Push-up
Pull-up
Warm Up
:30 Jumping Jacks
:30 Front Lunge
:30 Tuck Hold
:30 Jumping Jacks
:30 Reverse Lunge
:30 Tuck Hold
V-Up
:30 Tuck Hold
:30 1 Leg Out Hold
:30 Hollow Hold
5 Tuck Crunch
5 V-Up
Lunge
10 Workout style Lunges
Push Up
:20 Plank on Hands
5 Elevated or Knee Push Up
5 WOD Push Ups
Pull Up
:10 Active Hang (On Bar or w/ DB)
10 Scap Retractions (On Bar or w/ DB)
5 DB Row
5 Ring Row
5 Strict Pull Ups
5 WOD Pull Ups
Modifications
Decrease Rep Schemes- 20/15/10/15/20, 12/8/4/8/12, 10/7/3/7/10
V-Ups- Single Leg V-Up/Tuck Crunch/Sit-Up
Jumping Lunge- Stepping Lunge/Air Squat/Tuck Jump
Push-Up- DB Press/DB Floor Press/Shoulder Tap
Pull-Up- DB Row
Tabata Time
Question of the Day
If you could make a gourmet/Homemade version of any snack food which snack food would you pick?
Let it be: 12:22, Rx reps of v-ups, jumping squats, pushups (15 from floor, rest from knees) and barbell rows 45#). Didn’t think I could do that many v-ups! Squats into Tabata was a good burn. Great class, Casey, Mick, and Eddie! Love the constant encouragement AND form tips even over zoom.
Qod: Oreos, a fav Quarantine food in my house these days!
Let it be: 15:48 with situps, 50/50 jumping & regular lunges, knee pushups, and banded pull-ups
I didn’t think i would get so sweaty in this workout
QOD: savor would be chips, sweet would be ice cream
11:10 with sit-ups & bent over rows (45# kB). I miss having a pull up bar.
QOD: Chico-taco
No zoom today but did a wod on my own. Had to actually do this twice because my phone/timer overheated after 12 minutes the first time.
12 Rounds – 15 min cap
5 strict hspu
10 single arm DB snatch
30 DU
capped. 10 Rounds + 9 Snatch
QOD: Guac and Tortillas
Rest day. Tired legs from the 200 m sprints on Tue and the 90 thrusters yesterday.
QOTD – Something with chocolate and peanut butter.
Endurance class today – AMRAP 20 = 600m Bike then into 12 burpees = 7 rounds + 600m 🔥🥵
Did today’s wod but didn’t time myself! Just trying to keep my body moving! Subbed banded pull downs for pull ups. Still a burner!
Rest. Day.
WOD: 16:30 RX (Kipping pull ups) Followed by the Tabata
My mom Laura joined in on the WOD and absolutely crushed it at 14:30. So proud of her for doing it and the huge amount of effort she put into it
QOD: tough question, I would prob mirror some of the food on the menu listed at some of my fav restaurants
1.3 mile run, slow but steady
“Let It Be”
30-20-10-20-30
Tuck crunches
Reverse Lunge
Directly Into…
15-10-5-10-15
Elevated Push-up
Ring rows
15:51
Tabata
12:47 – single leg v-ups, jumping lunges, push ups and rows with a 53# KB
Followed by Tabata.
QOD: Potato chips…all the way
1 mile run with son then workout as written. No idea on time.
QOD: Various Chinese bakery goods
Did all v ups ouch!!!! Took me longer than everyone but was yet another good one. Did it Friday morning instead of Thursday. Again recorded classes my saviors!!!!!
WOD: 12:23 ab-mat sit-ups, jumping lunges, push-ups, 35# bent over row. ✅