GET IT?! Catch it at 10am on Instagram LIVE or at the YouTube LIVE video above.
(Yes we’re serious- a 3-year-old will be leading a stretching/kids yoga class. Probably 30 minutes or so. I’ll be in the back doing the “serious” versions of the stretches)
WORKOUT for Saturday 3/28/2020
1-to-13 reps for time:
handstand pushup
pullup/table row/bent-over row
Post time to comments!
2nd Serving: Need More Work?
(Strength-biased)
3 rounds for quality:
21s front raises
21s bicep curls
21s tricep extensions
HSPU Ladder: every 2 minutes on the minute do 1-2-3-2-1 (1:00 work, 1:00 rest)
READ: THIS IS A FRIEND I GREW UP WITH: Survivor Urges Cooperation, Unity in Fight Against COVID-19 – NW Asian Weekly
WATCH: Yesterday’s workout on YouTube LIVE:
WORKOUT for Friday 3/27/2020
for max total reps
a.
:20 high knees (jump rope)
:10 rest
:20 double pushup burpees
:10 rest
(repeat 4 times)
b.
:20 mountain climbers
:10 rest
:20 1/2 pushup hold
:10 rest
(repeat 4 times)
c.
:20 Russian twist
:10 rest
:20 hollow
:10 rest
(repeat 4 times)
d.
:20 jumping power squats
:10 rest
:20 (weighted) wall sit
:10 rest
(repeat 4 times)
e.
:20 goblet squats
:10 rest
:20 weighted wall sit
:10 rest
(repeat 4 times)
Rest 1:00 between sets. Post total reps completed to comments.
FULLY EQUIPPED
Same format and goal as above
a. high knee jump rope / double burpee pushups
b. knees-to-elbows / dip support
c. weighted Russian twist / L-sit
d. hang power clean, 43/29/20kg / weighted wall sit
e. front squat, 43/29/20kg / weighted wall sit
Post total reps completed to comments.
2nd Serving: Need More Work?
for time: 5k row/run/ski (10k bike)
HANDSTAND PUSHUPS: E2MOM x2: 1-2-3-2-1
READ: The Secret of Loaded Carries – T-Nation
WATCH: How are your desk ergonomics? All I would ask is can you adjust position frequently enough so that you’re not frozen for a workday?
How are you holding up?
WORKOUT for Thursday 3/26/2020
NO/LIMITED EQUIPMENT
for time:
100 walking lunges
80 (jumping) squats
60 situps
40 1-arm burpees, alternating
60 situps
80 (jumping) squats
100 walking lunges
FULLY EQUIPPED
for time:
40 front lunges, 43/29/20kg
30 toes-to-bar
20 hang power snatch, 43/29/20kg
10 squat clean thruster, 43/29/20kg
20 overhead squats
30 toes-to-bar
40 front lunges, 43/29/20kg
Post time to whiteboard!
2nd Serving: Need More Work?
Strength-bias
for time:
40 front squats, heavy and awkward
40 hspu / hand-release T-pushups
Front squat should be around 70/50/30kg if you are fully equipped. If “heavy and awkward” is not an option double the reps to 80.
READ: Seattle Station Says It Won’t Carry Trump’s Coronavirus Briefings – Deadline
WATCH: Pulling and back exercises are part of the home exercise diet that seem to disappear, especially if you have no/limited equipment. This is why you’re prescribed so many hanging exercises in the gym: both barbell and pullup bars.
WORKOUT for Wednesday 3/25/2020
LIMITED EQUIPMENT
3 rounds for max total reps:
1:00 thruster
1:00 burpee
1:00 push press
1:00 box jumps
1:00 SDHP
1:00 rest
FULLY EQUIPPED (Find me in that video!)
3 rounds for max total reps:
1:00 wall ball, 20/14/8lbs to 10/9/9′
1:00 SDHP, 35/25/15kg
1:00 box jumps, 20/16/12″
1:00 push press, 35/25/15kg
1:00 calorie row
1:00 rest
NO EQUIPMENT
3 rounds for max total reps:
1:00 jumping squat
1:00 burpee
1:00 hand-release pushups
1:00 tuck jumps
1:00 prone snow angels
1:00 rest
Join us at 7am on Zoom, 12pm on Zoom and Instagram Live, and on YouTube at 6pm we’ll premiere yet another Follow Along Workout video:
Share total reps completed to comments!
2nd Serving: Need More Work?
400m walking lunge. Give yourself a 15:00 time limit. Scale to 300m or 200m if needed.
READ: Fitness Industry Fights for Inclusion in Third Stimulus Package – Club Industry
WATCH: Did you purchase THE FITTEST like I did? Shall we watch party?
Join us for an INSTAGRAM LIVE and Facebook Live Q&A tomorrow at 1:05pm after the 12pm workout for a 30-minute discussion on FITNESS AT HOME, especially now with Governor Inslee’s STAY HOME, STAY HEALTHY mandate.
WORKOUT for Tuesday 3/24/2020
For today’s workout you’ll need a band or weights. Don’t have weights? You can utilize a carry-on luggage or a duffle bag or back pack, weighted with something.
AMRAP in 10:00 for time:
10 sumo deadlift high pull
10 Right-arm press
10 sumo deadlift high pull
10 Left-arm press
Share rounds completed to whiteboard.
7am: Live workout on Zoom
12pm: Live workout on Zoom, Instagram Live, and Facebook Live
6pm: YouTube Premiere
2nd Serving: Need More Work?
a. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
goblet squats 15-10-8-8-8
good morning 15-10-8-8-8 4
b. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
12+ Bulgarian split squat/side
20 stiff-leg sumo deadlifts
c. For time.
50 feet-parallel calf raise
50 toes-out calf raise
50 feet-parallel calf raise
50 toes-in calf raise
50 single-leg calf raise/side
50 feet-parallel calf raise
READ: CrossFit Community Grieves the Passing of Giancarlo Agostino Di Maria – Morning Chalk Up
WATCH: On a scale of 1 (Zombie) to 10 (GREAT), how would you rate your sleep? On a weekly average?
We’re going to hit you with three follow-along workouts every Monday through Friday. We’ll go live once a day on Saturdays and Sundays.
WORKOUT for Monday 3/23/2020
7am: Live on Zoom (RSVP via ZenPlanner for meeting address)
12pm: Instagram Live on mobile!
6pm: Live on INSTAGRAM LIVE and Zoom (RSVP via ZenPlanner for meeting address)
“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats
-OR-
“MARY”
AMRAP in 20:00
5 handstand pushups
10 alternating single-leg squats
15 pullups
Share rounds completed (and any extra reps) to comments!
Modify and/or scale the pullups depending on your equipment situation. Got a band, kettlebells, or dumbbells? Do some bent-over rows or seated rows! If going for HSPU don’t kick a hole into your drywall.
2nd Serving: Strength
AMRAP in 9:00 of
15 band press
15 band overhead tri ext
15 band bent over row
15 band reverse curl
READ: A Fiasco In the Making? – STAT
WATCH:
Tune into Instagram Live at 10am and learn how to cook a perfect omelet with Dave!
WORKOUT for Sunday 3/22/2020
GET OUTSIDE. Sit on your deck, walk around the block (maintaining a 6’ minimum with others), go for a hike/bike ride/jog, get in your car and go outside the city, etc.
READ: We’re Not Going Back to Normal – Technology Review
WATCH:
