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Saturday 071820

🏠 AT HOME WORKOUT

WARM-UP:
...
200m Easy Jog
...
:30 Sampson Lunges
:30 Push-Up to Downward Dog
:30 Spider-Man Lunges
:30 Jumping Jacks
:30 Push-Up to Inchworm
:30 Air Squats
...
DUMBBELL WARM-UP:
...
:30 Goblet Good Mornings
:30 Goblet Squats
:30 Russian DB Swings (Two Hands on DB)
:30 1-Arm Strict Press /SIDE
:30 1-Arm Romanian Deadlifts /SIDE
:30 1-Arm Front Squats /SIDE
...
PRACTICE:
...
100m Run
4 Double DB Front Squats
4 Toes to Bar
4 Double DB Thrusters
4 Pull-ups

Metcon (Time)

"Huggies"

800m Run

15-12-9:
Double DB Front Squats
Toes to Bar

800m Run

15-12-9:
Double DB Thrusters
Pull-ups

800m Run

SCALING:
...
RUN: Reduce distance (400m to 600m), Row 1,000m, Bike 2,000m.
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DB FRONT SQUATS/THRUSTERS: 1-Arm Front Squats/Thrusters (Double Reps), Goblet Squats/Thrusters (Double Reps), Barbell (95/65).
...
TOES TO BAR: Reduce reps (9-6-3), Hanging Knee Tucks, V-Ups, Tuck Ups, Sit-Ups.
...
PULL UPS: Reduce reps (9-6-3), Ring or body rows, Renegade Rows (Double Reps), Bent Over DB Rows (Double Reps).

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, July 18, 2020

Male Clients

Female Clients

Emily
McCarthy🏃🏻‍♀️

HOME WOD (Log Scores Only...

22:58

65#barbell

Alisa
Cianfarani

HOME WOD (Log Scores Only...

29:00

2-20# DB ABSU & ring rows