Rx OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 jumping lunges
– Min 5: 21 Russian KB swings
QUIET NEIGHBOR OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 step up burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings
NO EQUIPMENT OPTION
Using a bag or backpack with books or cans of food:
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 jumping air squats
– Min 3: 15 push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings or SDHP, depending on the complexity of the weighted implement
Post your score to comments!
2nd Serving – Need More Work? (-Bias)
If you didn’t do yesterday’s 5k for time, do that instead. Our every-other-day-Endurance-bias-work will train specifically to improve your 5k time. You can adapt this into rowing and skiing as well.
Walk two to three minutes to pre-warm your body.
Run 10 minutes at an easy effort to warm up.
Run 8 x 1 minute at a hard but controlled effort in the red zone (see chart below).
Follow every minute of hard running with one minute walking to catch your breath and recover.
Cool down by running five minutes at an easy effort and walking three minutes.
HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1 reps
Quiet Neighbor Variation
– 6 step-up burpees
– 8 alternating single arm squat cleans, 50/35lbs
– 20 weighed calf raises
Add up the total reps from all 5 AMRAPs and post your score!
2nd Serving – Need More Work? (Endurance-Bias)
5 rounds of a 12:00 effort for max distance, resting as needed between efforts.
Goal is to match or beat either of the previous two Endurance-biased 2nd Servings this week. Can run, row, ski, bike, walk, ruck, crawl, or carry. Be mindful of physical distancing from other people!
I was fortunate enough to receive this email from one of our own long-tenured athlete Sandi Pants:
Hi,
Going back to old times with a recipe exchange! As the world is social distancing right now, many of us are experimenting in our kitchens to help pass the time. So you have been invited to be a part of a Quarantine Cooking recipe exchange! Yay!
Please send a recipe to the person whose name is in position #1 (even if you don’t know them) and it should be something quick, easy and without rare ingredients. Actually, the best one is the one you know in your head and can type right now. Don’t agonize over it… It is the recipe you make when you are short on time.
After you’ve sent your recipe to the person in position #1 below (and only to that person), copy this email into a new email, move my name to the top and put your name in position #2. Only my and your name should show when you send your email. Send to 20 friends via BCC.
If you cannot do this within 5 days, let me know so it will be fair to those participating. You should receive 36 recipes. It’s fun to see where they come from! Seldom does anyone drop out because we all need new ideas. The turnaround is fast, as there are only 2 names on the list and you only have to do this once.
In the meantime, stay safe, stay healthy, and STAY HOME.
Happy QuarantineCooking!
Hopefully it’ll get to YOU soon, but since I’m now part of that chain I need people to send this to so COMMENT down below and I’ll get you added to my recipe list!
WORKOUT OF THE DAY for Thursday 4/16/2020
for time:
20 handstand pushups
30 DB Devil’s presses
40 pistols (20 per side, however)
50 DB front squats
60 v-ups
No Equipment Option
for time:
20 pike pushups with feet elevated
30 double pushup burpees
40 pistols (20 per side, however)
50 front squats with heavy odd-object
60 v-ups
2nd Serving – Need More Work? (Strength-Bias)
3-6-9-15-21-27 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups
pullup
We plan to add the 4:30pm Zoom class permanently on Monday and Wednesday. We’re also looking at adding a 6:30pm class multiple days a week.. and maybe an 8am?
Any particular Zoom, YouTube, or Instagram classes you’d like to see from us? Tell us in the comments.
WORKOUT for Wednesday 4/15/2020
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
No Equipment Variation
50-40-30-20-10 reps for time
jumping jacks
situps
Post time to comments!
2nd Serving: Need More Work? (Endurance-Bias)
3x 20:00 efforts for max distance, resting no more than 5:00 between efforts. Try to accumulate more total distance than you did on Sunday.
HSPU Strength Ladder: every 2:00 for two rounds do 1-2-3-2-1
Parallettes are easy to make and can be a large part of your bodyweight control training. You can also use dumbbell handles in a pinch, but the taller heights and better stability allow for more variance with the proper tools. We just made four more pairs in addition to what we already had for member equipment take-out!
Come check out this 8am premiere of Scott’s Bodyweight Chipper full-class video tomorrow morning!
WORKOUT for Tuesday 4/14/2020
every 2:00 on the minute for 6 rounds:
12 deadlifts
9 hang cleans
6 push press
max burpees in the remaining time
Rx = 50/35/20lbs dumbbell or 24/16/12kg kettlebell
At-Home Variation: same format as above, but fill a backpack with heavy books and treat it like a sandbag. Use both hands to control the lifting movements- no alternating sides each round.
2nd Serving – Need More Work? (Strength-Bias)
27-21-15-9 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups
pullup
Use loading and variation that allows you to complete each round (of 27, of 21, of 15, of 9) in two to three sets, focusing on tempo and control of movement.
We alternate days of Endurance-Bias and Strength-Bias work through the weekdays so there are plenty of options for extra work if you need more than the daily workout.
WORKOUT for Monday 4/13/2020
every 30 seconds for 7 minutes:
– 1 jumping air squat (adding 1 rep every 30 seconds)
then immediately into…
every 30 seconds for 7 minutes:
– 1 hand-release push-up (adding 1 rep every 30 seconds)
Post completed number of air squats and pushups to comments!
2nd Serving – Need More Work? (Endurance-Bias)
Max distance in 60 minutes (walk, run, ruck, row, ski, bike, crawl, etc). Focus on a good “trying” pace and make sure you don’t go so hard you have to stop.
HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1
Memorial Day is less than 2 months away! Hopefully we’ll be back in the gym by that point and will be able to do our annual Murph workout. To prepare that, let’s train a varied version with a more manageable rep scheme. Fee free to throw on a weight vest if you have it!
WORKOUT for Easter Sunday 4/12/2020
for time:
1 mile run then
5 rounds of
– 20 pullups
– 40 pushups
– 60 air squats
then 1 mile run
Limited-Space Variation
for time:
100 burpees then
5 rounds of
– 20 bent-over rows w/ heavy odd-object
– 40 pushups
– 60 air squats
then 100 burpees
If you don’t have a pullup bar, try to find a table or ledge that you can hold onto for a modified ring row. Or sub for bent-over rows. Post time to comments!
2nd Serving – Need More Work? (Endurance-Bias)
500-400-300-200-100m row/ski each for time. Hold a handstand for the same amount of time immediately after completion. Example: if it takes you 1:35 to row 500m then hold a handstand for 1:35. Repeat for 400m, then 300m, then 200m, then 100m.
Run would be 400-300-200-100-50m. Bike would be 1k-.8k-.6k-.4k-.2k
Rest as needed after the handstands before the next effort.
