At-Home Workout #29
Warm Up
- 400m run
- 10 spiderman lunges (5R/5L)
- 10 air squats (5 slow, 5 regular)
- 30′ bear crawl
- 10 shoulder circles – right arm (5 forward/5 backward)
- 10 shoulder cirlces – left arm (5 forward/5 backward)
- 10 broomstick disclocates
- 10 broomstick good mornings
- 10 broomstick sumo deadlift high pulls
- 5-10 of each movement in the workout (w/ your KB/DB)
Workout of the Day
Partner Interval AMRAP for 20 minutes
- 10 KB/DB swings
- 10 sumo deadlift high pulls
- 10 goblet squats
Cool Down
- Rag doll (1 minute)
- Childs pose (1 minute)
WOD Notes: Yes! We’re bringing back the parter interval! This may take some creativity to pull off, but we believe in you. 🙂 Click here for a video explanation of today’s workout. For those attending the 9:00am virtual WOD, we’ll pair you off and you can watch each other on Zoom for timing. If you can’t attend class, try to arrange with a friend to connect by FaceTime or some other method to complete the workout! Lastly, if you’re more of the solo-workout kind of person, that’s fine too. You can do 1 round of the workout, then rest for the same amount of time you worked for (1:1 work to rest ratio). Post to comments: total rounds + reps completed (partners add their scores), weight used.
Community Notes: Happy Birthday Alex W!
Covid-19 Updates: It’s officially been 4 weeks since we held our last WOD at the ICA “box.” We never in a million years imagined we’d still be closed on April 11. The world is a very different place than it was on March 14… but here’s something that hasn’t changed: We’re still here for you! We’re more committed than ever to helping you get fit, stay fit, and make fitness a part of your every day life. The current stay-at-home order hasn’t changed that. Staying physically active is more important now than ever! We’re continuing to tweak our services as we figure out how to best meet your needs. Here’s the next evolution:
- Schedule: We’re continuing to expand our virtual class schedule. The Zoom classes are a lot of fun, and they help with accountability and motivation. Starting Monday we’re adding a 4pm class to the schedule, in place of the 9am. The schedule for next week will be:
- Monday – Thursday: 6am, 12pm, 4pm, 6pm
- Friday: 6am, 12pm, 4pm
- Saturday: 9am
- Sunday: 10am
- Pre/Post WOD Check-ins: In lieu of “virtual check in” sessions, coaches will be available 15 minutes before and after every class. Join us (and your classmates) for pre- and post-class chats, just like when we’re at the gym.
- Accountability Check-ins: For many of you, motivation and accountability have been a challenge during the gym closure… so here’s our answer! We are offering a new service: free accountability check ins for all full-time members. We recognize that everyone’s needs are different in this area, so you can choose whether you want to hear from us once/day, once/week, or never. For instance, if you’re going strong, hitting the workouts daily, and/or attending multiple virtual WODs each week, you may not need or want this service. But if you’re struggling with motivation and consistency, and you think you’d benefit from more 1:1 interaction, we can help! Look for an email in the coming days with additional details.
This Post Has 57 Comments
15 + 22, 26# KB alternating RKBS/AKBS, no partner
30-20-10 15# toe touches/side crunches
Jenn
HBD Alex! This was fun Saturday morning zoom class!! Thanks, Ricky for pushing me!🤗
17rds +2
Fili #53 KB
Kyle E 40# DB (4rds) 50# DB (4rds +2)
HBD Alex!
Partnered up with my wife… I rowed while she did her round. Don’t know how many rounds completed. I rowed after this WoD as well. Total of 11,000 meters today
Crushing it Steve! I hope Dana had fun too!
9 rounds solo, 35#
I’ve got a friend to agree to do this with me if I wait until tomorrow, so I’m doing the 25 air squats every hour today instead.
Got EB completed just in time!
EB looks great!
10 rounds solo 40# DB
and my new PVC dislocator
Adam 70kb Karen 15db – FITNESS
Smith…wasn’t that 70 a little extra special today 🥴
That’s what it’s all about!
10 rounds
5R/5L one arm swings
30 sec row
10 goblet squats
32.4lb dumbbell
I did it solo and took some rest between rounds but don’t think it was 1:1
I did John’s bday burpees since I didn’t do them yesterday – 1:53
Happy birthday, Alex!!!
Thanks for doing my burpees!
15+7 rounds. Solo, no break in between rounds 35DB. So much fitness!
Crushing it Shawn. Keep it up!
11 rounds
1000m row-5 heavy wall balls-10 toe touches
Supposed to do today’s WOD as a family later today!
Jenn Tav & Ricky
23+13
J- 35 DB
R- 70 KB
Solo: 11+22 (30# DB)
Abby and I partnered using a 20lb slam ball. 10 + 10
I got my husband to agree to try this out
Started with a two mile run
I got 8 rounds , Chris got 7 + 17
Awesome Jenn! Did Chris enjoy it?
Daria (20#) and Andrew (45#)
16+9
That escalated quickly.
Nica was my partner, she is a bad ass.
9.5 rounds from me, gonna do a 5k row later. Stay safe!!!
Nat (35#) and Gavin (53#) = 22 rnds + 29 reps 🤪
Badass score you guys!
Results:
9:00 am Virtual WOD
Kris and Swetha 17 (35#)
NIcole + Alex W. 20+7 (35, 44)
Akren (30/45#) + Tom (45/30#) 14+20
Ricky (70KB) + Jenn (35DB) 23+13
Fili (53KB) + Kyle E. (40/50DB) 17+2
Awesome intensity this morning! Glad you spent your birthday working out with us Alex!
Tammy & Mila
21 + 4
Tammy 26# KB
Mila 10# & 5# DB
Mila is tearing it up!
Happy Day Alex!!!!
8000m row – 37:27
30-20-10 toe touches, bicycle, oblique crunches
10R/10L strict seated press (35# DB)
3000m – 14:14
I’ve been doing these seated strict presses rather regularly. Goal for quarantine: boulder shoulders!
16+8 with a newbie (Matt H again – last min sub for Christine) 🙂
Matt worked on form and light weight but did a good job hanging in!
Me: 25#kb swings/pulls, 20#DB for squats (my KB is adjustable and awkward to hold like that)
I’ve figured out a decent setup to hopefully jump in on a 4pm virtual!
Averie & Jrod 16 + 4 26#
13+ 10. Solo (more like a 30 sec rest interval, not always 1:1)
30# KB (RKB swings)
Happy Belated Birthday John!
34 burpees= 1:39
Thanks Betsy!
I did the workout solo and got like 15 minutes in until I remembered I was supposed to be resting between rounds 🤦🏻♀️
Total 15 rounds, 25# KB
Also did the 34 burpees from yesterday since I missed the workout- 2:22 (Happy birthday, John!!)
Thanks Cate!
Happy birthday Alex!!! Nothing like doing birthday burpees on a Saturday morning. Zoom workout was fun.
Kelsey & Mado: 22+16 (K-42# KB, M-35# KB, American swings)
Badass score ladies, keep it up!
10 rounds (solo)
35# KB for swings and squats
50# for deadlifts
Mark/Rach
17+7 (53/35 Russian)
A WOD is done. Changed it to just be able to move through mindlessly.
Sofia and Ceil done 11 rounds each
Sofia 20#
Ceil 30#
Great job Sofia 🙂
There’s no replacing me Marissa! 🤓
Made up my own Wod.
20 min AMRAP
7+23
200 m r
15 steps 12”
10 kB swings 20#
10 deads 55#
Cash our 2 min Plank for Johns BDAY!
HBD Alex!
Two a days!!!! PR’d 5k row by over a minute 22.36.
Really happy about that.
Dude, I’ve been thinking about 2pers but now you have just set the fire. Thanks!!
Forgot about the 1:1 work/rest so I did it as a solo AMRAP.
11 + 29
35# KB
Marsha and Jeff-15# & 35# DB
22 Rounds + 1
Great job! You were cruising!
10 rounds
5 pullups
10 pushups
15 air squats
20 cal row
27:44
6 mile jog (1hr, 20 min)11 minutes faster than last week.
Wod solo, fitness
I really enjoyed my saturday coffee and chat before the 9am
Happy birthday Alex!
Erik & Sara 35# & 3# 20+ 28
John 9+5 + Joe C 10
= 19 + 5
53# kB swings, pulls
35# dB squats
Happy Easter, Passover and any other glimmer of hope we have to all!
Heather and Matt 16+27 (30#)
16 rounds
18# KB swings
62# KB deadlifts
18# goblet squats
24 rounds even, getting every last bit of energy out of these 10lb DBs (used both)
Ryan – rowed 5000m to warm up