At Home Workout #37
Warm Up
- 400m run
- 5 inch worms
- 10 broom stick overhead squats
- 10 broom stick dislocates
- 10 broom stick behind the neck presses
- 10 broom stick good mornings
Then complete 3 reps of each movement from the workout.
Workout of the Day
Complete 50 reps of each for time of:
- KB/DB push press (2-arm)
- Hollow rocks
- KB/DB swings (2-arm)
- Handstand shoulder taps (25R/25L)
- KB/DB sumo deadlift (2-arm)
- Jumping jacks
- KB/DB floor presses (25R/25L)
- Cobra back extensions
- KB/DB goblet squats (2-arm)
- Burpees
Cool Down
- Broom stick shoulder flexion stretch (1 minute)
- Hip flexor release (2 minutes)
WOD Notes: Click here for a video explanation of the workout. This style of workout is called a chipper; it’s a one-round workout where you have to complete all reps of the specified movement before moving on to the next. There will be a 30 minute time cap. Most movements should take fewer than 2-3 minutes with a hard cap at 4 minutes per movement. Modification options: For hollow rocks you can rock in a tucked position or sub dead bugs. For handstand shoulder taps, sub plank shoulder taps. All of the other movements are more routine so hopefully you can do them or have a ready sub in mind! Email us (or your designated coach) if you need help coming up with modification options.
Schedule Notes: Zoom WOD at 10:00am!
Community Notes: Happy birthday Tom B!
This Post Has 49 Comments
14:09 – 26# KB, subbed dead bugs & wall climb shoulder taps
Just realized I forgot floor presses…1:09
[Nik] I appreciate your honesty!!
Nik – 19:30 Rx @ 10am class. Tom B – I added 2 burpees to the end just for you! HBD!
25:29 – 25 lb db ; wall climb shoulder taps. I was working on a decent time until the burpees punched me in the face! 👊🏻
True story!
23:59
Plank shoulder taps
53# KB
19:59 – 50db push press & squats; 35kb swings, 35db floor press, plank taps. If it looked like I disappeared for awhile, a big gust of wind blew laptop way in the middle of squats. Happy Sunday everybody!
[Nik] You did disappear! I was wondering!
This was awesome! 17:33. My pal the 40# cinder block for push press and SDL, 35# DB for floor press and goblet squats, plank shoulder taps.
15:54
25# KB for everything but the floor presses, that was a 15# DB. Also did plank shoulder taps.
23:19
PP – 25.6DB 25R/25L
Hollow Rocks
Swing – 25.6DB 25R/25L
Wall Climb Shoulder Taps
Sumo – 32.4lbDB
Jumping Jacks
Floor Press – 25.6lbDB
Cobras
Goblet Squats – 32.4lbDB
Burpees 🤢🤢
I liked this more than I thought I would. I also thought I was going faster than I was 🤣🤣🤣
Happy Sunday, everyone!!
Update: people are now driving by and commenting on the workouts… I may start a Spring City coalition. Anyone else have this experience?
21:31
45 lb barbell
Hollows 50
53 lb kb swings
Wall climber taps 50
53 lb kb sumos 50
JJs 50
30 lb presses 50
50 cobras
45 lb barbell squats
50 burpees
Daria – 20#, plank shoulder touches, elevated burpees
22:21
Andrew- 🙂
Post chipper family walk for a cool down
44min EMOM
250M Row
15 HPC w/ DB (R) 55#
250M Row
15 HPC w/ DB (L) 55#
Did workout after a 45 minute bike ride so no burpees and I did not keep time. I just worked on form. I subbed dead bugs and plank shoulder planks. Thanks for another great workout.
Always good to see you on the blog Chris! Keep it up!
2-arm PP 60#DB
30# slam balls
2-arm RDB swings 60#
2-arm overhead extensions w/ 60#DB
60#DB sumo DL
24” box jumps
60#DB floor presses (25R/25L)
60#DB bent over rows (25R/25L)
60#DB goblet squats
Burpees
.
Hit 30min time cap – 461 rep
.
That was a fun chipper minus the burpees!
29:03
with a bunch of mods for a toe sprain
Push Press at 40#
hollow rocks
DB swing at 50#
front raises at 25# subbed for handstand taps
sumo at 50#
bicycle crunches subbed for jumping jacks
floor press at 50#
cobras
goblets at 50#
pushups subbed for burpees
24:37
KB/DB push press (2-arm) – 30# dB
Hollow rocks
KB/DB swings (2-arm)- 35# kB
Handstand shoulder taps (25R/25L) – plank taps
KB/DB sumo deadlift (2-arm) -35# kB
Jumping jacks
KB/DB floor presses (25R/25L) -20# dB
Cobra back extensions
KB/DB goblet squats (2-arm) -30 # dB
Burpees
19:22
35# bar push presses
Hollow Rocks
20#DB swings
* Wall climb shoulder taps
30# KB sumo deadlift
Jumping jacks
35# bar bench press
Cobra back extensions
30# KB goblet squats
I ❤️ burpees 😥
*did not realize how hard handstand shoulder taps would be. Could barely lift my hand off the floor, so after 10 reps I flipped around, climbed up, and wow, what a difference 😁
24:33 plank sholder touches 35#DB.
65# barbell PP
Hollow rocks
53# KBS
Plank shoulder taps
53# sumo deads
Jump Jack Jump!
35# KB floor press
Cobra back extensions with a giant hairy spider watching
53# goblet squats
And those burpees 🤢🤢
Duh. 21:11 was my time. 🤦🏻♀️
[Nik] Badass doing the PP with 65#! Blazing time too, great job Nat
21:42 (30#DB except 20#DB for floor press, pike handstand shoulder taps – feet elevated, mountain climbers sub for burpees – 50/leg)
2 mile warm up run
20:26 @ 22 lb
Plank shoulder taps
23:54
44# KB for all
Plank shoulder touches
5 mins on burpees 😬
Russian 75 swings.
Nicole – 35# KB 🏋️♀️😁
24:50
25 #pp
Legs bent hollow rocks 25 /25 RTS w 10# plate
kB swing – American 25#
Walk climb tap. It was ugglyy
Sumo 35#
Floor press 20#
Goblet kB 20# to 16 in ish w band around legs.
Burpees – took me 4:50 to do 50🖕🏻😑
[Nik] LOL. I appreciate the emoji
Missy – 18:45 with lots of scales below
—————
PP, FP – 30# DB
HR- not fully extended
75 RKB – 44# KB
Plank taps
KB sumo DL, KB goblet squats -44# KB
Mtn climbers instead of Burpees
Sean – NFT
———–
PP, FP 35# DB
75 RKB – 44# KB
Plank taps
KB sumo DL, KB goblet squats -44# KB
Push-ups instead of Burpees
And a 5.5 mile run prior to enjoy the great weather 😁
24:22
35# for all except
Forgot SDL…oh well…but got the damed burpees :o(
Jenn
Active recovery for this girl today! Ran 2 miles and took a minute and half off! Still not fast but def faster than a turtle!🤣. Hope everyone got to enjoy the sun!!
20:47 35#
Bent knee hollow rock
Floor presses needed assistance at the end
I took a couple days off. Needed a break. Did workout #35 today
18:25 35# KB Unbroken KB swings
Cash Out- R1 19 butterfly sit ups in 1 min.
R2 16 sit ups
20:49
30# PP and RKBS and Goblet Squat
Wallclimb Shoulder Taps
45# DL
20# Floor Press
52 Birthday Burpees
26:40 – subbed plank taps 26#
Subbed Offical WOD for a 2.5 mile hike with a 20-25lb “vest”. Hope everyone soaked in the sunshine
Did Nick workout today
100 SU
10 push up – no modification
100 SU
10 squats – #24
100 SU
10 chair dips
100 SU
10 pull ups – 5 black 5 purple band
100 SU
10 Burpees
100 SU
10 push – no mod,10 Squats #25 10 pull ups purple band
100 SU
10 Knees lift from pull up bar
100 SU
10 push – no mod 10 Squats #25 10 pull ups purple band
100 SU
10 knees lifts – Bar – 10 Knees to post, 20 Windshield, 50 Russian twist #12
42 Burpees
10k row
41:54 (PR)
23:50
Push press @ 20#DB
Hollow rocks knees bent
KB swings 25#KB
Plank taps opp shoulder
Sumo deads 40#KB
Jump jax
Floor press @20#DB
Cobra
Squat @20#DB
Modified burpees @25 reps! 25 stars. Testing the back out slowly…. 😱😳
Jill – 15#, plank shoulder taps – 21:50
Murray 50# db – 24:50
Time – 26:46
25# 2-arm PP
50R/50L bicycles
30# AKB swings
Wall climb shoulder taps
30# KB sumo DL
Jumping jacks
25# DB floor press
Cobra back ext.
30# KB goblet squats
Burpees
Results:
22:ish – star jumps instead of burpees. What a great way to start the day!
Kelsey- 26:11
– Barbell Push Press (65lb)
– GHD Sit ups
– KB Swing (53#)
– Plank shoulder press instead of handstand touches
– Sumo DL w/ KB (53#)
– Jumping Jacks
– DB Floor Press (35#)
– GHD Back Extensions
– KB Goblet Squat (53#)
– Burpees
—————
Mado- 24:40
– Barbell Push Press (45lb)
– GHD Sit ups
– KB Swing (35#)
– Wall facing Handstand shoulder touch
– Sumo DL w/ KB (53#)
– Jumping Jacks
– Barbell Floor Press (50#)
– GHD Back Extensions
– KB Goblet Squat (35#)
– Burpees (5 after each movement and 10 at the end)