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.

Since today is a rowing day (or walking) there is no zoom. So as soon as Grace comes down, we will begin our workout.

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

2 Rounds (biked)
1:00 row, easy
0:40 row, moderate
0:20 row, hard
*2:00-4:00 rest between rounds to allow others to use the rower

Workout
Rowing 2000m (Grace and I went for a walk – combining this with the cool down walk – total 1.92 miles.) )

Cool Down & Recovery
3:00-5:00 walk, row, or bike easy

2-3 rounds NOT for time
25 banded good mornings
10-15 weighted sit-ups (I skipped these and Grace did them)
0:30/0:30 pigeon stretch on floor

Another workout in the books. Have a great day everyone!

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

General Warm-Up
2 rounds
150m Run (0:35 bike)
30 ft spiderman lunge walk
30 ft lateral lunge walk
10 pass-throughs
0:45 squat with hand reaches (PVC pipe)

Skill and Build-Up
Overhead Squat Progression (PVC)
5 waiter carry 1/2 overhead squat
5 waiter carry overhead squat
7-10 overhead squat
*use a PVC, pipe, broomstick, or dowel

Build-Up
3 sets
5 overhead squats (10 lb db)

Workout
EMO3M for 18:00 (6 sets)
400m run (1:40 bike)
with the remaining time in the 3:00 interval
AMRAP
overhead squats
or bar-facing burpees

*2:00 rest between intervals

Intervals 1/3/5 overhead squats (10 lb db)
Intervals 2/4/6 bar facing burpees

Cool Down
2 rounds
0:30/0:30 prone pec stretch
0:45 superman

Another good workout. Hope everyone has a good day.

Welcome to a new week. It’s Monday. Hard to believe how fast the weekends tend to fly by.

Let’s see who is working out today? Bob, Dave, Heather, Lacey, Grace, and me.

General Warm-Up
Plate Warm-Up Sequence
2 Rounds
0:20 in and outs
0:10 rest
0:20 alternating feet side hops
0:10 rest
0:20 alternating feet forward hops
0:10 rest
0:20 single-leg forward hops
0:10 rest
0:20 both feet side hops
0:10 rest
0:20 plank hand walk
0:10 rest

2 rounds
5 push-up to down dogs, 0:05 pause in down dog position
10 plate overhead walking lunges (10 lb db)
0:20/0:20 side plank to reach through
0:30 barbell overhead hold, empty bar (10 lb db)

Workout Part 1
10:00 EMOM
3 push jerks + 1 split jerk

Dumbbells
3 dumbbell push jerks + 1 dumbbell split jerk  (still could not do a split jerk so just did 4 push jerks – used 10 lb set)

Workout Part 2
10:00 AMRAP
6 split jerks, alternating feet
12 Russian twists
18 deadlifts

Dumbbells
6 dumbbell split jerks, alternating (10 lb set)
12 Russian twists (5 lb weight)
18 dumbbell deadlifts (15 lb set)

Cool Down
2 Rounds
0:45 wall press stretch
0:45/0:45 spiderman stretch

Good way to start the week. Nice and sweaty. Time for shower, breakfast, and off to work. Have a great day everyone.

Who will be Zooming today? Bob, Dave, Jeff, Nikki, Lacey, Heather, Grace, and I.

General Warm-Up

2 Rounds
1:30 bike, row, jump rope or run easy (bike)
7 Kang squats, slow (10 lb db set)
0:30-0:45 barbell overhead hold (10 lb db set)
0:30 squat with hand reaches

Skill and Build Up
Clean and Jerk Prep
3 front squat + push press (10 lb db set)
3 hang power cleans + push jerk (10 lb db set)
3 hang squat cleans + split jerk (10 lb db set – push jerk instead since my toe still is hurt)
3 clean pulls (10 lb db set)
3 power cleans (10 lb db set)
3 squat clean + split jerk (10 lb db set)

Build Up
5 sets
1 clean pull + 1 power clean + 1 squat clean + 1 front squat + 1 jerk (10 lb db set)

Workout
Every 3:00 for 15:00 (5 sets)
1 clean pull + 1 power clean + 1 squat clean + 1 front squat + 1 split jerk
(1st set – 3 each with 10 lb db set; 2nd-5th sets – 2 each with 15 lb db set)

Dumbbells
Perform the same complex but add reps to each movement to make each set challenging.
The reps added will be determined by load available. Try for a load that is challenging 3-5 reps each movement.

Strength/Power
Front squat – Weightlifting
3×6

Dumbbells
Every 3:00 for 9:00 (3 sets)
1:00 dumbbell front squats with tempo
(10 lb db set – approx 8 each set)

Another workout in the books. Only problem today was that I couldn’t do the split jerks because my left toe is still pretty swollen and bruised. Such a bummer because when we last did split jerks I did really well with them and I actually liked them. But had to do only push jerks today. Hopefully this toe feels better soon.

Have a good day everyone.