Who will be working out on this Friday? Bob, Nikki, Lacey, Grace, and me.

General Warm-Up
3:00 row or bike easy (bike)

2 round
30ft/30ft banded monster walk variation, lateral only
0:30 glute bridges
0:30 wall sit
0:30 squat with hand reaches

Skill and Build-Up
Back Squat Prep
Review how to use the squat rack

Minimal Equipment
Dumbbells
Every 3:30 for 10:30 (3 sets)
1:00 max rep dumbbell front squat or goblet squat (10 lb set, 15 lb set, 15 lb set)

Workout
For Time
21 front squats
200m run
15 front squats
200m run
9 front squats
200m run

Minimal Equipment
Dumbbells  7:03
21 dumbbell front squats 10 lb set
200m run  bike 1:15
15 dumbbell front squats  10 lb set
200m run  bike 1:15
9 dumbbell front squats  10 lb set
200m run  bike 1:15

Cool Down
2 rounds
0:45/0:45 couch stretch
0:30/0:30 side plank

Good workout today – have a great weekend!!

Who will be here today? Will Grace get up today? She sort of missed yesterday because she didn’t get out of bed.

Working out today – Lacey, Grace, and me.

General Warm-Up
Jump Rope
0:20 single unders
0:20 single leg single unders
0:20 side to side
0:20 forward and back
0:20 in and out
0:20 double unders
0:20 triple unders

2 rounds
5 inchworms + up dog to down dog
10 bootstrappers
0:30/0:30 sprinter hamstring stretch to Samson stretch

Skill and Build Up
Knees to Elbow Prep
10 Kip swings
2 Kip swings + 1 knee raise
2 Kip swings + 1 knee raises or knees to elbows + 2 kip swings
3 knees to elbows or knee raise

Workout
10 rounds for time (24:00 mins I did 8 rounds)
5 strict chin-ups (5 bent over db rows – 15 lb set)
7 knees to elbows (10 tuck ups – I did 10 the first two rounds and then 8)
150 single unders (150 first round, 100 – 2nd, 3rd, 4th, 5th, 75- 6, 7, 8)

The jump roping was extremely challenging today. I had a very difficult time getting these done.

I must have worked very hard because I am so sweaty that I feel slimy and my shirt is soaking wet. Yep guess it was a good work out.

Have a great day everyone!

Who will be working out this morning? Bob, Dave, Nikki, Lacey, Grace, and me.

General Warm-Up
EMOM 10:00
Minute 1 0:50 row
Minute 2 0:30 deep squat hold and 10 air squat
Minute 3 0:45 single unders or low plate jumps
Minute 4 0:45 single kettlebell deadlifts (10lb db)
Minute 5 0:30 PVC pass-throughs followed by 10 shoulder press

Skill and Build-Up
Sumo Deadlift High Pull Progression (10 lb)
5 sumo deadlifts
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
5 sumo deadlift high pulls

Push Press Progression (10 lb)
3 dip and hold
3 dip and drive slow
3 dip and drive fast
5 push press

Build Up
Movements are:
wallball (thrusters 10 lb)
Sumo deadlift high pull (15 lb)
Box jump (box steps)
push press (10 lb)
Row for calories (bike)

Fight Gone Bad
Workout 
3 rounds for reps
1:00 wall ball (20 lbs/14 lbs) (10 lb db thrusters)
1:00 sumo deadlift high pull (75 lbs/55 lbs) (15 lb db sets)
1:00 box jump (20″) (box steps)
1:00 push press (75 lbs/55 lbs) (10 lb db set)
1:00 row for calories (bike)
1:00 rest

Minimal Equipment
Dumbbells
For wall balls do thrusters
For box jumps do tuck jump
For rowing do 25m shuttle runs

Cool Down
1:30/1:30 barbell quad smash or barbell lower leg smash
2:00 roll t-spine

Who will be working out today? Bob, Nikki, Lacey, Heather, Grace, and me.

General Warm Up

Joint Prep Routine
10/10 turn head side to side
10/10 look up and down
10/10 swing head in crescent shape side to side
10/10 shoulder rolls forward, then back
10/10 swing one arm up, while other is down
10/10 swing arms across body at 45° with right arm high, then left arm high
10/10 full range of motion arm circles forward then back
10/10 side to side trunk twists
10/10 straight leg hip circles
10/10 right leg swings, then left
10/10 right lateral leg swings, then left
20/20 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

Skill and Build Up
Clean and Jerk Prep (db set 10lb)
5 x 1 hang muscle clean + 1 front squat

Then,
5 push press
5 hang power cleans
5 push jerks
5 power cleans
5 squat cleans
5 split jerks

Build Up
3 sets
2 power clean + 2 push jerks + 2 squat clean + 2 split jerk
*finish set 3 at a moderately heavyweight

Workout
Every 3:00 for 21:00 (7 sets)
1 power clean + 1 push jerk + 1 squat clean + 1 split jerk

Minimal Equipment
Dumbbells
Every 3:00 for 21:00 (7 sets) (3 or 4 each during each set – 10lb set)
3-5 dumbbell power cleans + 3-5 dumbbell push jerks + 3-5 dumbbell squat cleans + 3-5 dumbbell split jerks

Accessory Work
Minimal Equipment
Dumbbell
3 Rounds not for time
8/8 half kneeling press (10 lb db – could only do 4/4 because I just really couldn’t push the weight up at all – it was really hard — only could do 4 each side)
20 Russian twists with a dumbbell (these were pathetic because I can’t keep my feet off the ground and twisting while sitting on the ground is HARD – I think I did 12 each time)

Tough work out today but I got through it.

Have a great day!

Will we ever be allowed to go back to the gym? It’s nice getting up and not having to go someplace but it’s not the same. I need to see the people and use the equipment in the gym. Maybe someday???

Who will be working out on this Monday morning? Bob, Jeff Lacey, Nikki, Grace, and I.

General Warm-Up
2 rounds
1:00 row (bike)
10 hanging scap retractions (10 – 10 lb db bent over rows)
1:00 bike or run (bike)
5 inchworms + push-up

Skill and Build Up
Kipping Pull-up Progression
10 beat swing stops
2 beat swings + 1 kip
2 beat swings + 1 kipping pull-up
2 beat swings + 1 kipping pull-up + 2 beat swings
Link kipping pull-ups

Minimal Equipment
3 sets
10 db bent over rows (10 lb set, 15 lb set, 15 lb set)

Build Up and Workout Prep
Review the flow and the workouts and the movements/modifications for both sections

Workout (21:00, includes parts 1 and 2)
Every 3:00 for 9:00 (3 rounds)
20 unbroken pull-ups
15 cal/12 cal air bike

Movement Modifications
10-20 dumbbell bent-over rows each round depending on load that is available
(12 – 15 lb db bent over rows)
bike – run 300m (12 cal bike)

Part 2 (keep clock running)
Every 3:00 for 9:00 (3 rounds)
20 deficit push-ups (12 normal push-ups on knees)
15 cal/12 cal row (10 cal bike)

Modifications
deficit push-ups
reduce or remove deficit
perform a band-assisted push-up

Accessory Work
3 rounds not for time
200ft/200ft single arm farmers walk (15lb db)
0:45/0:45 banded shoulder stretch or lat roll (couch stretch)

Good way to start the week.
Have a nice day everyone.

Wow, it’s Friday. The week went fast or maybe it felt like it went fast because since Wednesday I thought it was Friday. Oh well, it is officially Friday.

Who will be working out today? Bob, Dave, Lacey, Grace, and I.

General Warm-Up
2 rounds
7 kang squats, controlled tempo
0:30 plank walk-ups
0:45 squat with hand reaches

Skill and Build-Up
2 rounds *with an empty barbell (used 10lb db set)
3 clean pulls
3 muscle cleans
3 front squats
3 hang squat cleans
3 cleans (squat)

Build Up
4 sets (10 lb set & then used 15 lb set)
2 clean pulls + 1 clean

Workout Part 1
Every 2:00 for 10:00 (5 sets)
2 clean pulls + 1 clean (15 lb db set – 5 clean pulls + 3 cleans)

Transition
review movements and modifications
set a timer for 5:00 and allow time to practice and adjust load

Workout Part 2
4 rounds
1:00 tempo Romanian deadlift (15 lb db set)
0:30 rest
1:00 handstand shoulder taps (pike shoulder taps)
0:30 rest
1:00 weighted sit-ups (10 lb db, ab mat, with feet under chair)
0:30 rest

Good workout for a Friday. I can definitely tell that I’ve been working out for quite some time now, as I know when I started this (back in Dec) so much of this I could not even do! Now, I try to push to see how much weight I really can use.

Now my body can rest for 2 days 🙂

Have a great weekend everyone! See you all on Monday!

Who will be working out today? Bob, Dave, Lacey, Heather, Grace, and me.

General Warm-Up
Lower Leg Prep Routine
10 dynamic calf and hamstring stretch with feet together
1:00/1:00 single leg kneeling ankle stretch
1:00 sit on heels with feet flat
1:00 sit on heels with toes curled
1:00 sit on heels with feet flat (leaning back)
1:00 sit on heels with toes curled (leaning back)

2 rounds
20 double under (40 singles)
200m row (1:30 bike)
*rest 1:00-2:00 between efforts

Workout
Every 7:00 for 2 sets
100 double unders (singles, 200, 150)
600m row (600m run or 1800m/1500m bike) (3:00 bike = .8 miles)

Transition
review movements and goals for part 2
practice, build-up, and set-up as needed for 5:00

Workout part 2
Every 3:00 for 15:00 (5 sets)
5 weighted strict dips (couch dips – 12, 15, 15, 17, 18)
5 weighted strict pull ups (bent over db rows – 15lb set – 15, 18, 20, 22, 24)

Minimal equipment
pull-up – perform high rep set of truck rows or bodyweight rows from a table top
dip – perform high rep set of box dip/bench dips from a couch or chair

Cool Down
1:30/1:30 standing calf stretch

Another good start to the day.

Have a great day everyone. See you tomorrow!

Well, the week is half over. It is Wednesday.

Somehow this morning came awful early. Hope I can actually do whatever is in today’s workout. I feel tired.

Who will be there this morning? Bob, Dave, Lacey, Heather, and me. (Grace missed today because she did a sleep-over with some of the cousins. I have to say the sleepover was very important since it was planned weeks ago by the 8 year old.)

General Warm Up
3:00 run at easy pace (bike)

CHAN Warm-Up
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30 lateral neck stretch
0:30 posterior neck stretch
10/10 wrist circles

Skill and Build Up
Toes to Bar Progression
5 kip swing (sit ups)
5 knees to elbow (V-ups)
5 knees to elbows + kick + fast return (toes to object – well, at least an attempt)

Workout Preg
3 Sets
3 Box jumps, increasing in height (step ups)

Workout
for time
1000m run
50 toes to bar
30 box jumps
50 burpees
100 walking lunges
200m kettleball farmers carry

Workout Modifications (21:07)
800m run (bike 5:00)
30 toes to bar (25 sit-ups – this is the most I have ever been able to do!! Keep in mind they were with the ab mat and my feet under the couch. But, I think the most I had ever done before was like 13 or 15.)
20 box jumps (25 – step ups)
30 burpees (burpees)
50 walking lunges (80 lunges)
100m kettleball farmers carry (200m – 15 lb db set)

Cool Down
2 rounds
1:00/1:00 couch stretch
1:00 forward fold
1:00 wall press stretch

Nice to see everyone. Have a great day and I’ll see you tomorrow!

Who will be here today? Bob, Dave, Lacey, Heather, Grace, and I??
Well, it ended up just Grace and I doing today’s workout on our own. We were excited to try out Grace’s new computer (more memory, better camera) but we never got let into the meeting. Tried to text Matt, no response. So, we did the workout on our own. Not quite as good as when Matt is keeping us going, but we did it.
He texted in the middle of the workout that his alarm hadn’t gone off. Well, he does deserve a day off. He does this like 7 days a week.

General Warm-Up
2 rounds
7 squats with counter-balance, 0:03 pause in bottom (10lb db)
100ft/100ft single-arm kettlebell or dumbbell overhead walk (10lb db)
0:45 butcher’s block stretch

Skill and Build Up
Front Squat + Split Jerk Prep
Split Jerk Progression
3-foot placement and receiving position
3 jump and land with hands at sides
3 jump and land with thumbs on shoulders
5 timing drill – jump, punch, and land
5 split jerks with an empty barbell

Then,
2 sets
3 front squats + 1 split jerk, with an empty barbell

Build-Up
5 sets (10 lb db set)
3 front squats + 1 split jerk

Workout
Every 3:00 for 4 sets
3 front squats + 1 split jerk

Minimal Equipment
Dumbbells (10 lb db set)
Every 1:30 for 7:30 (5 sets) 
5-7 dumbbell front squats + 5-7 dumbbell split jerks (did 5 each for each set)
assumes moderately loaded dumbbells are available

Transition
Reduce load from part 1 and move barbells to the floor

Workout
For time
25-20-15-10 (25 – 10 lb set, 15 – 10 lb set, 15 – 5 lb set, 10 – 5 lb set)
Shoulder to overhead
Front squat

Minimal Equipment
use dumbbells

Core and Recovery
3 rounds
0:15/0:15 side plank
0:15/0:15 bird dog

We must have done ok by ourselves as we were both pretty sweaty.

Have a good day everyone. I missed seeing you but hopefully I’ll see you tomorrow!

Will we EVER be allowed to go back to the gym? It’s nice we can still do this over zoom but I REALLY want to be in the gym. Oh well, someday…

Who will be working out today? Bob, Dave, Lacey, Heather, and I.
Gracie didn’t get up this morning….hmmm…interesting how the young ones go to bed before me and then can’t get up because they are too tired. I go to bed way too late and somehow can wake up without an alarm. Maybe old people are weird?

General Warm-Up
2 Rounds
1:30 single unders
10 pass through with band
20 banded pull aparts
10/10 lateral leg swings
15 kettlebell swings, light (10 lb dumbbell)

Skill and Build Up
2 Rounds (10 lb db set)
5 snatch pulls
3 hang snatch high pulls
3 hang muscle snatches
3 hang power snatches
3 power snatches

Build Up
2 sets (10 lb set, 15 lb set)
2 snatch pulls + 1 power snatches

Workout
Every 2:00 for 14:00 (7 sets)
2 snatch pulls + 1 power snatch

Minimal Equipment
Dumbbells
Every 2:00 for 14:00 (7 sets)   (15 lb set for all sets except set 4 – did 20 lb set – did 5 snatches each set)
3-5 double dumbbell power snatches

Transition
Reduce loads for the conditioning element

“Isabel”
Workout, part 2
For time
30 snatches

Minimal Equipment for time
Dumbbells (15 lb db for first 25 and then 10 lb for last 50)
75 single-arm dumbbell snatches, alternating

Cool Down
2 Rounds
1:00 wall press
1:00/1:00 pigeon stretch on the floor

Good workout – I’m nice and sweaty. Good way to start the week.
Hope everyone has a great Monday and a great week!

See you tomorrow!

This week seemed to go by rather quickly.

Who will be up zooming and working out? Bob, Dave, Lacey, Nikki, Grace, and I.
Nikki had to leave shortly after we got started so I pray for her and whomever she had to go help.

General Warm-Up
1:30-2:00 row or bike easy
10/10 quadruped rotations
10 cossack squats
0:20 pike stretch + 10 pike compressions

Skill and Build Up
Clean Prep (10 lb db set)
20 front rack “in and outs”
5 hang high pulls
5 hang muscle cleans
5 hang power cleans
5 front squats
5 hang squat cleans

Build Up (10 lb db set)
3 hang power cleans + 3 front squats + 3 hang squat cleans, light load
3 hang power cleans + 3 hang squat cleans, light
1 hang power clean + 1 hang squat clean, moderate
1 hang power clean + 1 hang squat clean, use load slightly below work weight for day

Workout Part 1
Every 1:30 for 15:00 (10 sets)
hang power clean + hang clean (squat)

Minimal Equipment
Dumbbells (10 lb db set)
Every 1:30 for 15:00 (10 sets)
3-5 dumbbell hang power cleans + 3-5 dumbbell hang squat cleans

Accessory Work
4 rounds for Quality
6/6 barbell step-up
10 single leg strict toes to bar

Good work out to end the week. I would love to try a Saturday workout but my body seems to need a rest on the weekend.

Have a great day and a great weekend everyone!

Looking forward to seeing who will be working out this morning? Perhaps Bob, Dave, Jeff, Lacey, Nikki, Grace, and me?

I guessed right – those are the people working out today.

General Warm-Up
3 rounds
0:20 jumping jacks
0:10 rest
0:20 mountain climbers
0:10 rest

2 rounds
15 pass throughs
10/10 lateral leg swings
20 toy soldiers
10 hanging scap retractions or scap retraction push-ups

Skill and Build Up
Power Snatch Progression (3 step) (10 lb db)
5 deadlift + shrug + elbow high (barbell)
5 muscle snatch (barbell)
5 power snatch (barbell)

Build Up
3 power snatches, light load    (10 lb db)
10 beat swings  (15 lb set – db bent over rows)
5 air squats
3 power snatches, workout weight (15 lb db)
2 reps of the 3-1-3 pull-up drill (15 lb set – db bent over rows 6)
5 air squats
3 power snatches, use a load above the intended workout weight for the day (15 lb db)
3 pull-ups (15 lb set – db bent over rows)
5 air squats

Workout
3 rounds for time (8:00)
10 power snatches (15 lb db)
20 pull-ups (15 lb set bent over db rows)
30 air squats

Minimal Equipment
Snatch
dumbbells snatch, alternating arms
or burpees

Pull-ups
use any type of row. Bent over, ring rows or truck rows

Accessory and Stretching
2 Rounds
50 banded lat press downs
0:45/0:45 bird dog hold

Good workout. Have a great day everyone.