Reminder to turn in your Quarantingo card today!
Warm-Up
PVC Pass-throughs, Big leg kicks (front, back, side)
10 Wrist circles outward then inward
10 Down-dog to cobras
Jog around the block
WOD
8 Rounds of 3 Sets of DB/KB Complex
1 set of complex = 2 Power Cleans + 2 Front Squats + 2 Jerks.
(No resting between sets, only between rounds. Rest as needed between rounds)
Lunch Abs Sesh
2 rounds of 30 second stations of:
V-ups
Plank Hold
Windmills
Russian Twists
Rest
It’s Trivia night! Email us for the Zoom link then show up at 7pm with your thinking cap on.
Warm-Up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
3 rounds of: 10 Good mornings, 10 Side-to-Side Lunges, 10 Inch Worms, 10 Burpees
WOD
5 rounds of 5 reps (each side) Romanian Deadlifts https://youtu.be/6BxkV9h3h2k
5 rounds of 5 reps Sumo Deadlifts https://youtu.be/4n4zj1S-Sxg
Then:
E2MOM for 12 Minutes Complete
2 Thruster, 2 Push-Presses, 10 Sit-ups
Lunch Booty Sesh
3 Rounds of:
– 20 Good Mornings
– 20 Pistols
– 20 Pulsing Supermans (be sure to SQUEEZE the booty at the top)
Warm-Up
PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
3 rounds of: 15 Good mornings with PVC or Band, 15 Stripper Squats, 20-second Squat Hold
WOD
5.4.4.3.3.3 Back Squats (Complete with a 3 second pause at the active bottom of squat)
Then:
Buy in: 2 minutes of running, rowing, slam balls, step-ups, jump roping or jumping jacks (your choice)
Then:
50 steps out/back Farmer’s Carry https://youtu.be/T-3lacPakkM
50 Clean and Jerks (or presses)
50 steps out/back Front Rack Carry https://youtu.be/jumVlXfY1Pc
50 Renegade Rows https://youtu.be/YHN0SGa-68Q
Lunch Abs Sesh
9 rounds of Tabata (20 secs work, 10 secs rest)
Alternate rounds of: Right Plank, Left Plank, Laying Toes to Bar
This Thursday: Trivia Night! Email us for the Zoom link.
Warm-Up
PVC Pass-throughs, Big leg kicks (front, back, side)
10 Wrist circles outward then inward
10 Down-dog to cobras
Jog around the block
WOD
EMOM for 10 minutes complete 1 clean and jerk (or press) + 1 front squat
Rest 5 minutes:
Death by Snatch to Overhead Squat (for each rep, it’s one snatch + one overhead squat)
Lunch Booty Sesh
10 Minute AMRAP
15 Plank Leg Raises
15 Sumo-Deadlifts
30 Lunges
15 Glute-Bridges (add weight if you please)
15 Hawaiian Squats
30 Sec Rest
Today we honor RCMP Const. Heidi Stevenson, 23-year veteran of the police force who was killed in the line of duty last week in the worst mass shooting in Canada’s history.
Warm-Up
– PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
-One trip (10-15 steps one way) Bear Crawl, Inch Work, Toy Soldier, Spidermans, Lunge Twists
“HEIDI”
AMRAP 23 minutes
– 23 air squats
– 23 push-ups
– 23 KB swings
– 23 jumping lunges
– 23 sit-ups
– 23 box jumps
Lunch Abs Sesh
3-4 Rounds of
20 (10 each side) – Russian Twists
10 Bus-driver Squats (holding a light weight with arms extended the entire time – abs fully engaged)
20 Windmills (10 each side)
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