Archive for May 2020

AMRAP in 10:0010 Weighted Box Step-ups (DB x 2)*10 DB Cleans (DB x 2)* If you only have 1 weight that is acceptable alternate hands or onthe Cleans do them as Med Ball Cleans. Challenge yourself!

Monday 5-18-20Run 5K for time* With the construction going on at the intersection of Main and Shawnee, we will not be doing our regular “Mercato” 5K anytime this spring. So use a running app, Google Maps or some other tool to find a 5K route near you, on roads that are familiar to you, and…

Today’s Bonus will be 1 hour of Yoga and Mobility with Laura AM. ifinterested, leave a comment and she will send you an invitation to theZoom Class. Each person needs an invitation with a session number anda password to be admitted to the class. It was great last week!

Friday 5-15-20AMRAP in 12:0012 Ice Skaters – Lateral Lunge touch toe, shin or knee,with opposite hand12 Walking Planks – from tall on hands to elbows back up to hands = 1 rep12 Russian Squats – at the bottom of the squat twits BOTH ways, torso only moves12 Half Burpees – jump out and in with…

Thursday 5-14-20AMRAP in 10:0010 Inchworms – down and back, NO Push-up10 Burpees with Lateral Shuffle Steps10 Bear Crawl Steps – 5 Forward, 5 Back

Partner WOD with Wall for time:2 Rounds of:16 Side Planks with back to the wall – tap wall above and below for 1rep, do 8 on each side12 Low Planks (on elbows) tap wall in front of you, alternate handsthen:3 Rounds of:30 second Wall Sit16 Pistols – 8 each side, alternate legs12 Squats with Wall…

Tuesday 5-12-20“Murph Prep” from Rich FroningAMRAP in 12:0010-20-30SquatsStep Back LungesRest 2::00AMRAP in 12:005-10-15Sheet RowsHand Release Push-upsrecord total reps in each AMRAP* If you really want to prepare wear a weight vest. If you’ve gainedyour quarantine 15#, you’re punished enough!

Monday 5-11-2010 Rounds for time:200 meter Run10 DB Overhead Squats x 2* Measure out 200 steps this time and run the same distance eachround. Only count steps when you are fresh! Use 2 Dumbbells if youhave them, but make sure they are light enough weight to control yourshoulders in the squat. If you only have…

With a mop handle practice:Back Squat with 3 pauses–1/2 way down, at the bottom, 1/2 way up, stand Front Squats with 1 1/4 pause–go all the way down and 1/4 back up,pause then go all the way down again and back up completely. Do each of these as many times as you need to cement…

Friday 5-8-2020EMOM for reps* x 4 rounds1:00 3 Squats with 1 Jump-only count the jump1:00 Cross Body Mountain Climbers1:00 Squat Hold (subtract 5 reps for each time you stand up) or scaleto Wall Sit1:00 Step Back Alternating Lunges1:00 Stationary Bear Crawl opposite arm and leg move together Watch the video to make sure you know…