Saturday, March 28, 2020
Day 5
The community workout may not be taking place today but that’s no reason to not have your own with your family at home. Let’s do a partner workout!
20 minute AMRAP
Each partner completes 100m Sprint individually
then both partners accumulate (one partner works at a time) 50 Burpees
Each partner completes 100m Sprint individually
then both partners accumulate (one partner works at a time) 50 Hollow Rocks
Each partner completes 100m Sprint individually
then both partners accumulate (one partner works at a time) 50 Air Squats
There, we can still have a community workout, just with our own little mini communities. The Saturday Community workouts are for most of the members of CFGB the first time they experienced our little gym and once the doors open back up that tradition will continue.
Have a memorable Saturday!
Awww Cookie and Evil Coach Jason š„°š„°š„°
1.) 50-30-10
GHD Sit-ups (regular sit-ups)
Box Jumps 24/20ā (Jump to a stair if no box available)
Walking Lunge
Workout description: https://youtu.be/WPUHWq9VyUs
Workout description: https://youtu.be/WPUHWq9VyUs
*2.) Every 3 minutes for 15 minutes 3 Back Squat @ 80%
*3.) 5 rounds
50m Dumbbell Waiter Carry R arm
Run 50m with Dumbbell back to start point
50m Dumbbell Waiter Carry L arm
Run 50m with Dumbbell back to start point
*4.) 20 minutes Max Effort Handstand Walk/practice
Note: Concentrate on the toes of your lead foot pointing towards the sky as you kick up
*5.) 10 minute EMOM
Odd: 12 Toes to Bar (v-ups)
Even: 10 Hollow Rock
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Alex Ebert
15:02
Sit ups Decided to have a whoops when jumping on the wooden box... got a lovely goose egg on my shin.. š” Back squat 2 sets of 3 reps at #225.
5
0
Amanda Zeamer
Done
Didnāt set a timer. Subbed tricep dips for sit ups, step ups, and weight vest. Ab emom
6
0
Theresa Rosenquist
Not much!
DOMS was a biatch!! Just more personal ROM WOD. & FeetUpā¢ļø
2
0