A selection of Athletic workouts from the last two years is posted below. New restrictions require we arrive at Open Gym times with a personalized plan of action. See Corey’s post for details. If you need a script to follow consider choosing one of these past workouts to do. If attending a Zoom class the workout will be set-up for you based on your available equipment and goals. Please ask in the Open Gym if you need help determining a warm-up or cool down to go with your workout. You can also check-out the gym’s blog for its daily workout details. Sky is the limit! The key is showing up and getting it done as is best for you!
Keep on my dear friends. And remember – Never. Give. Up.
Peace and love,
Shades
Bender
7 rounds
9 Deadlifts
15 Box Jumps
21 AB mat Sit-up
Just Do It
5 Rounds:
15 over and back lateral hops over dumbbell
10 dumbbell lunges
15 over and back lateral hops over dumbbells
8 dumbbell front squats
15 over and back lateral hops over dumbbell
6 dumbbell thrusters
:30 second wall sit (increase by 5 seconds each round)
Track WOD
1 Round FT:
800 m run
42 dumbbell snatches
21 burpees over dumbbell
40 dumbbell goblet squats
20 burpees over dumbbell
38 single arm dumbbell thrusters (19 per side)
19 burpees over dumbbell
400 m run
Home Base
5 Rounds
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-Ups
Mash
200 meter run into:
5x 5 pull-ups, 10 push-ups, 15 air squats
200 meter run into:
4x 8 dumbbell shoulder press, 15 box jumps
200 meter run into:
3x 15 weighted step-ups, 15 kettlebell swings
200 meter run into:
2 x 20 KB/DB goblet squats, 30 sit-ups,
200 meter run into:
50 squat thrust burpees or 5 minutes of – whichever comes first.
ShowBoat
5 km row = every 500 m complete 5 push-ups, 5 KB goblet squats and 5 burpees. Options: add 1 rep to each 500 m leg or stick with 5 reps throughout.
Wedding March V.2
1 mile run
75 plate ground to over head
1 mile run
100 body weight lunges
Beach WODBuy in: 50 single leg burpees
5 rounds
20 Russian kettlebell swings
10 KB goblet squats
5 KB push-up to deadlift
Buy out: 50 hops over KB (one hop = 1 rep)
xo
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