THE SWAMP WILL BE CLOSED TODAY BUT GIVE OUR @ HOME FITNESS WORKOUT A TRY! CHECK YOUR EMAILS FOR THE FULL VIRTUAL WHITEBOARD BREAKDOWN FOR SCALES AND MODIFICATIONS BASED ON EQUIPMENT.
" DB Chief "
5 x 3:00 AMRAPs
3 DB Power Cleans
6 Push-Ups
9 Air Squats
* Rest 1:00 Between Rounds *
- Only count full rounds towards score -
! After Party !
10 Round Tabata (:20on / :10off)
Even - Hollow Rocks
Odd - Flutter Kicks
A) “ Beach Season “ (All Classes)
3 Rounds, Not For Time:
10 Strength Burpees
20 Single Leg Alternating V-Ups
30 Straight Leg Sit-Ups
40 Hollow Rocks
50 PVC Good Mornings
:60 Wall Sit
“ Boogie Down ”
AMRAP 20:
15 Single Leg V-Ups
30 Butterfly Sit-Ups
:15 Side Plank (Each)
30 PVC Good Mornings
15 Supermans + :05 Hold
:30 Hollow Rocks
"Tabata Thursday"
5 Movement Tabata (8 Rounds of :20on/:10off)
A) Hollow Rocks
B) Plank Pull Throughs
C) Flutter Kicks
D) Supermans
E) Leg Raises
* Rest 1:00 Between full tabatas *
"Peaky Blinders"
OTM x 20 (5 Rounds )
A) Max Reps of 1 Burpee + 3 DB Lateral Hop Overs
B) Max Reps of DB Hang Snatches
C) Max Hollow Rocks
D) Rest
" Good Vibes Only "
AMRAP 25:
60 DB Hang Cleans (Alternate 15's)
40 Front Rack Step Back Lunges
200m Run
40 Hollow Rocks
60 DB Rows ( Alternate 15's)
RX = 50/35
— There will be a non running scale available —
“ Fused “ (All Classes)
5 Rounds for Max Reps:
1:00 Max Calorie Row
1:00 Max HR Push-Ups
1:00 Max DB Step Overs
1:00 Max Hollow Rocks
1:00 Rest
A) “ Gouda ”
For Time:
1,000m Row
75 KBS (53,35)
50 Abmat Sit-Ups
25 C2B Pull-Ups
- Then -
B) 12 Round Tabata
Even Rounds = Hollow Rocks / Hollow Holds
Odd Rounds = Arch Rocks / Superman Holds
“ SWEAT ”
AMRAP 18:
250m Row / 10 KBS / 5 C2B Pull-Ups
500m Row / 20 KBS / C2B 10 Pull-Ups
750m Row / 30 KBS / C2B 15 Pull-Ups….
* Continue to add 250m + 10 KBS + 5 C2B Pull-Ups every round until time is reached *
GYM CLOSED
Home WOD....post scores to blog to receive credit for class attendance.
" Windchill "
AMRAP 14:
10 Push-Ups
20 Air Squats
10 Hollow Rocks
20 Air Squats
*Increase each movement by 5 Reps after each full round is completed*
