At-Home Workout # 31
Warm Up
One round of:
- 400m run
- 10 deep lunge & twists (5R/5L)
- 10 shoulder circles – right arm (5 forward/5 backward)
- 10 should circles – left arm (5 forward/5 backward)
Then 3 rounds of:
- 3 inch worms
- 5 scap pushups
- 7 push presses w/ KB/DB
- 7 sumo deadlift high pulls w/ KB/DB
Workout of the Day
Complete 21-15-9 reps not for time:
- Front raises
- Bent over flies
- Lateral raises
Then 2 sets of max consecutive reps of:
- Single arm DB/KB push presses
Then 2 sets of max consecutive reps of:
- Single arm DB/KB floor presses
Cash Out
- Handstand T-shirt Challenge (video here)
Cool Down
- Cow face stretch (30s/side)
- Reverse shoulder stretch (1 min)
WOD Notes: Click here for a video explanation of today’s workout. Today is a strength day, so none of the movements are “for time.” For the 21-15-9 portion of the workout, use something light – in the 5-20# range. If you don’t have light KBs/DBs, cloth shopping bags filled with books work great. For the “max consecutive” portion of the workout, use your regular KB/DB. The cash out is just something fun that went viral on social media. If you know the handstand isn’t going to happen, try it from a plank position. Post to comments: Max reps of PP and FP (each arm), weight used, & whether you successfully completed the T-shirt challenge. Videos encouraged!
Schedule Notes: Join us for virtual WODs at 6am, 12pm, 4pm, and 6pm!
Community Notes: Happy birthday Linda!
This Post Has 65 Comments
T shirts on 👍🏼
Tomorrow’s Cash Out: The Handstand Pants Challenge
10 lb for 21-15-9 reps –> Front raises / Bent over flies / Lateral raises
25lb Single arm DB/KB push presses (set 1 17 / set 2 12)
25 lb Single arm DB/KB floor presses (set 1 25 / set 2 16)
Good to see your name back on the blog, Thomas the TANK ENGINE!
I took a day off yesterday, so today, I completed WOD 31. Modified to use my barbell, since I was missing her, and with the pouring rain, I subbed an 800m row for the run
23:18
50 clean and jerk @ 45#, 40 reverse lunges @ 45#, 30 thrusters @ 45#
Hollow rock = 30
Handstand T-shirt challenge – not pretty, but, 👍
829FD2FD-5A21-45AE-AB6B-85D373BA5C38
impressive Betsy!
Opps! Sunday’s WOD 30
Had an awesome time on my first zoom WOD
T-shirt is on!!
trim.8F0B266C-5E3B-4A92-A85B-1015D6C0848B
yessssss Megan! Nice job!
12 Virtual WOD:
(Max PP Right/Max PP Left)/(Max FP Right, Max FP Left)
Whit (36/34, 4lb DB)/(6/6, 35 KB)
Nicole (22/22)/(18/12), 26 KB Completed t-shirt challenge
Alex (22/22)/(24/24), 35 KB Completed t-shirt challenge
Eilish (15/15)/(12/12), 12
Jenn Tav (25/21)/ (11/10), 35 DB Completed t-shirt challenge
Steve (26/20)/(11/10), 35 DB
Megan S. Too many to count (10 DB) Completed t-shirt challenge
Tanya (17/17),(7/7), 35 DB
4000m row
21-15-9 with 12#db
Sprinkled more rowing in the WOD to hit 13k
10 lb db for Front, Flies, & Lateral
20 lb db – 21 reps / 14 reps
20 lb db – 26 reps / 16 reps
Completed the t-shirt challenge
Jenn
Well, that got spicy pretty fast!! Feeling pretty stole from the water jugs!!!🤣
Swole not stole =stupid autocorrect 🤣
21-15-9 – 5# weight
Single arm pp 35#. Set 1 – 12 set 2 – 15
Floor press 35# set 1 5 set 2 6
21-15-9 20# DB for all
20 reps 1 arm push presses @ 20#
40 reps 1 arm floor presses @ 20# (prob shoulda picked a larger weight)
failed at t-shirting and ended up doing about a 2 min decline plank
Mado: (25/29)/(20/20), 20#DB t-shirt challenge completed!
Kelsey: (28/30)/(15/15), 30#DB, too many tried at the t-shirt challenge and still couldn’t get it to stay up!
21-15-9 – 10# plates x2
26# KB PP – 20/18, FP – 13/10
KB side & butterfly crunches/bicycles
Bring Sally Up came on right at the end of my workout so I had to do it – x5
T-shirt on!
Did yesterday’s WoD today.
3k row
50 DB snatches w/ 55#
500m row
40 reverse lunges
500m row
30 thrusters
Remaining row to get to 5,000m.
Also rowed 8,000 meters earlier in the day.
Jenn handstand shirt challenge 😃
trim.EEDE5566-91B9-49D2-86F3-6F7FE77399A7
21-15-9 – 15# DB’s
PP – 35# KB – 20 / 16
FP – 35# KB – 20 / 18
13K Row
– 51:13.6
I’m tired.
Push press ( 18,14) Floor press (14,15) 28 kg kettlebell. Tshirt challenge completed
trim.427BFD3F-9C23-458D-B338-9C4526E4E8E9
made it look easy!
21-15-9 w/ 5# DB
15# DB for PP & FP – 21 reps/18 reps each
T-Shirt on!!
Great job Tammy!
10lb DBs 21-15-9
35lb DB (28/27) , (23/22)
T-shirt on!
12.5# DB for 21/15/9
30# KB for Push Press 10 max round 1, 8 max for round 2
30# KB floor press 20 each round 1, 16 round 2 and now my shoulders are not talking to me
21-15-9 bag o’ books
35# kb – 11/10 then 7/7
t-shirt – on! but really ugly
Used a ten lb plate and it got interesting quickly! Did 30lb db 12 left 18 right. Then did 20lb dumbbell 24 left 35 right.
Shirt is still on. 😆
Continue to eat very well and down 6lbs as RP has me on 2nd cut. Really happy with the progress. Cut 3 starts next week. The challenge ends on my 57th birthday. I plan on having abs…screw fitness, I want vanity!!!
Stay healthy, miss you all!!!
Hell yeah Joe, love the progress! Vanity isn’t nothing.
I missed yesterday’s workout so I combined the two and modified a bit because of the rain.
Did DB snatched at 15#, KB thrusters at 25#, and did box jumps instead of running.
Max push press: first time at 15# was 26/26, second time at 25# was 13/11
Max floor press, all 15#: 21/18 and 16/16
Jugs of windshield washer solvent (I’m guessing ~8# each) for 21/15/9
PP- Round 1 16R, 20L
Round 2 17R, 18L
FP- Round 1 13R, 20L
Round 2 18R, 11L
All with 35# KB
Nice Tim! Getting yoked with what you’ve got on hand, love it.
15# dumbbell. 31/30. 27/27
Held a handstand for 90 seconds. Didn’t attempt to do anything with a t-shirt.
Done!
I subbed push press for max consecutive SDLHP with a 53lbs KB, I cut myself off at 25 (didn’t want to overdo it)
I also cut myself off at 30 of the single arm floor press with a bag full of water bottles since my arm has been weird lately
I attempted the handstand challenge, best I could do was a wall walk, it fell apart from there lol
Workout then
Max kb push press – left: 17 & 15 / right: 14 & 20
Max floor press – left: 18 & 22 / right: 14 & 15
Both with orange kb
Cool down walk with my pup
10LB plates for 21-15-9. 35DB for push press/floor press.
We went off the board and did 3 rounds
20 weighted step up (Sofia 15# DBs, Ceil 20#DBs)
20 burpees
20 sit-ups.
Sofia 10:49
Ceil 10:53
Sofia did T-shirt Challange!!!
We did the partner interval WOD from Saturday
.
18 + 6
Sean – everything with 60# DB, Russian swings
Liz – everything with 30# KB, American swings
I failed at the T-shirt challenge during the 4pm but I managed to do it just now!! It wasn’t pretty though lol
au contraire… i saw the video and it was gorgeous! 😀
Marsha-5# books-21, 15, 9- 15# DB-PP 14 R, 16 L- FP 20 R, 20 L
Jeff-10# books-21, 15, 9- 35# DB-PP 17 R, 19 L-FP 20 R, 18 L
6 PM Virtual WOD:
Heather (23/20), (15/15), 30 DB
Kyle E. (50/50), (75,75), 10 DB
Dan T. (12/9), (15/16), 35 DB, (Hat off and on 😉 )
Jesse “Sigh” (23/26), (19/19), 10# plate, (T-shirt off and back on!)
9 lb for the 21-15-9
Used a 35 bar for push press and floor press -16 reps & 19 reps
2.2 miles jog
18lbs buckets with water
Then 11R/9L + 6R+10L
Challenged was completed at second trial
trim.23B8D902-5508-49B2-BAE5-9845AB4A2113
21-15-9 used 5lbs bags. Max reps- 8 push press with 20lb kb. Attempted the floor press with the 20lb kb. Just couldn’t do it.
Done
35# PP R/R 25/24. L/L 15/13. Left arm is very weak
FP R/R 30/27. L/L 23/20
Completed the T-Shirt Challenge!
trim.5C61E86F-B6F6-4936-84DE-88ABC86F746B
Have to give a 🙂. Lost count since Thomas wanted to help with my workout
4 mile run
Missy – 21-15-9 with 5#; 20/24 PP, 14/12 FP with 30 # DB
Sean – 21-15-9 with 7.5#; 🙂 PP/FP with 35# DB
6K row – 28:39
7K row – 33:44
I’m tired and my lower half is sore. Who had the grand idea to do this April Fool challenge. #iblameboelker 😀
#iblameboelkertoo 🙂
Rich 20# f/ 21-15-9
Jimena 10# f / 21-15-9
8 min AMRAP cash out
40 jumping Jacks
30 BW Squats
20 Situps
10 pushup.
5# 21-15-9
15# Push Press 1st round 15 reps, 2nd 13
15# Floor Press 23 reps
Got my hands through the shirt on the handstand, got it on the plank!
Nik – workout completed at 4pm. Handstand t-shirt challenge video attached
Video
Workout done. 21-15-9 at 21# DBs. 3×10 for both push press and floor press at 35#. T shirt mostly on, just not over my head (honestly I think it was a fear thing).
Results:
6:00 am
Murray – 50DB
John – 50 DB
4:00 pm
Christine 20KB
Marissa W. 20 KB
Kyle K. 35 DB
Nik 35KB
Danielle 17# DB
20# dB for 21-15-9, 25R, 20L 20# dB.
#5. 21-15-9. Couldn’t do the whole workout but at least did a the strength part
11# cloth bags with books for Front Raises and Lateral Raises. 8# for bent over flies.
15# DB push press (35 each side)
15# DB Floor Press (55 each side)
T-Shirt Challenge completed! Failed at the Simon Biles version though lol
Did the workout. No idea on reps.
Managed to get my shirt on too.
59F3B04A-001B-4C8F-97EF-F17E40983D3E
5.5# for 21-15-9 exercises
15# for max reps:
Push presses: 25R, 25L, 23R, 16L
Floor presses: 15R, 15L, 15R, 15L