Workout of the Day
A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.
B.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
C.
Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds
A. Bryan – 40# dumbbells. Christy – 20#.
B. Tabata push-ups vs. tabata row. Bryan – push-ups: 84, wall balls: 60, burpees – 32. Christy – 66, 49, 41.
C. Bryan – 10reps/arm – 40#. Christy – 20#.
A. Did other strength work today – pause back squats and bb rows.
B.
Row: 59
Wall balls: 60
Burpees: 40
Need to speed up burpee turnover!
No time for C.
A.
80# Dumbbells (pleased with how those felt compared to a few months ago)
B.
Row: 8, 8, 8, 8, 7, 7, 7, 7
WBs: 10, 10, 9, 9, 10, 9, 9, 10
Burpees: 7, 6, 6, 6, 6, 6, 6, 7
Hollow Hold
C. Ran out of time will complete tomorrow
A. 35# for the first set then went down to 25# (still trying to get back into the swing of it all.)
B. 36 cal, 32 wall ball, 40 burpees, totally forgot to count the hollow rocks (oops)
C. 25# for row
Doing great – keep it up!
A.
55# DBs for 4 sets … tough
B.
Row = 55 cal/WB = 54/Burpees = 41/Hollow rocks = 69
Total = 219 Rx
C.
Didn’t have time, will try to make up tomorrow
Great job, Aaron! Did you squeeze in Part C today?
A) done with 70# DB’s
B) row- 85 cal
wb- 89 (20#)
burpee- 62
subbed GHD- 66
C) used a 50# for rows x 10 (stayed light here)
Whoop Whoop! Nice work Ryan!
https://goo.gl/hei8EU&unjqi
https://goo.gl/mwoYt5&oqusa
Started with B. Scored as lowest score throughout the 8 sets.
rowing calories: 7
wall ball shots: 8 reps
burpees: 5
hollow hold: 4 sets with both legs tucked and 4 sets with 1 leg extended
A. Heaviest KB/DB I have is, so I modified to every 2 mins, for 10 mins:
20 lunges with KB, 24 kg
C. 8 KB row @ 24 kg as Rx
I think I will be a little sore in my posterior chain region. The lunges were effective.
Haha Glad those lunges did their job! 🙂
https://goo.gl/2pfQ6P&bono
https://goo.gl/1SXqQr&lala
A: with 35’s/40’s/45’s/45’s
B: Airdyne 365 “pumps” (500 pumps is about 1000m)
14# Wall ball 69
Burpees 50
Hollow rocks 6-8 each round
C: 35#/35#/40# for row
Great work Amber!
Thanks, I was quite thankful for the hollow rocks at the end. It was one of.those workouts where during my rest I had to “hard swallow” to keep stuff from coming up!
https://goo.gl/NMo8iW&ivag
https://goo.gl/jRasUD&inubj
https://goo.gl/jG9HGL&xjdab
A. done with 40 lb DBs
B. ouch! I liked the Tabatas even though they were incredibly painful haha. I pushed myself pretty hard. Got 60 cals, 63 wall balls and 54 burpees. Started to slow down a little on the burpees.
C. done with 30 lb DB
Great work Erin! Way to push through it. Tabata is always a good time 🙂
https://goo.gl/xGLJUq&yfef
https://goo.gl/WhpY7a&amax
Well that was a very strange experience, Lauren fisher one side of me and rasmus on the other side getting their workouts done . Aja barto strolling around chatting to everyone .
A with 2×24 kg kb’s
B- didn’t row as I’d already done a full row wod before this wod
30lb wall balls (didn’t count reps )
10>6 burpees
20>15 sec h holds
C 26kg db
10 each legs as prescribed
Great work Patrick! Sounds like you got a a little extra motivation from our crew 🙂
Aja barto is a bloody nice guy , I honestly think he said hi and chatted to everyone who was finishing up their workout before everyone came in fo the camp . Hope they enjoy their time at our box .
Im sure they are having a blast!!
https://goo.gl/ZzJmxY&emec
https://goo.gl/cWDcxo&cyxi
https://goo.gl/5wxg3H&mede
https://goo.gl/KxHZaR&axogi
A. 45#/hand
B. Rode stationary bike as rower was unavailable, 12 WB, 6-7 Burpees, 10 HR – this left me a sweaty mess.
C. 60#/hand, completed the bridges (do these hit the hamstrings as well as glutes?)
Yes, you should feel those bridges in the hammies as well!
A. 24 kg/hand
B. xxx / 8 wb / 4-5 burpees / 8 HR
C. 32 kg/hand. Love the glute bridges.
Glutes!!
https://goo.gl/z2yCSD&mysyp
https://goo.gl/i929kA&imoko
A. 44lb/35lb/44lb/35lb – alternated with Brian on weights
B. 61 cals / 63 wb / 47 burpees – this crushed me!
C. Ran out of time
Nice work, Team!
https://goo.gl/fjEugK&akeru
https://goo.gl/7Hd4hx&inono
A. First 2 sets w/ 35#, last 2 w/45#
B. Sprints instead of rows/66/38/done
C. Ran out of time, will do after work
Those tabatas were no joke! Good stuff, thanks!
Happy Friday, Frank!
Same to you!
https://goo.gl/Mq7fuJ&zovol
https://goo.gl/U6Twwp&oqowu
https://goo.gl/63jVi6&edjv