At-home Workout #39
Warm Up
- 10 spiderman lunges (5R/5L)
- 20 jumping jacks
- 10 mountain climbers
- 10 scap push ups
- 10 broom stick (squat) clean & jerks
- 10 broom stick overhead sit ups
- 10 broom stick overhead squats
Then complete 3-5 of each movement in the workout.
Workout of the Day
“The Chief – At Home Edition”
AMRAP in 3 minutes of:
- 6 KB/DB sumo deadlift high pulls
- 6 push ups
- 9 squats
Rest 1 minute and repeat for a total of 5 rounds.
Cash Out
- 50 toe touches
- 50 flutter kicks (R+L=1)
- 50 crunches
Cool Down
- Scorpion stretch (30s/side)
- Crossover hamstring stretch (1 min/side)
WOD Notes: Click here for a video explanation of today’s workout. If the high pulls cause shoulder discomfort, you can switch to 9 deadlifts or 6 Russian KB/DB swings. Compare to “The Chief” on 190410.
COVID-19 Updates: Today Gov. Wolf announced that PA will start re-opening businesses on May 8! Everything won’t open all at once; it will go region-by-region and sector-by-sector. We don’t know exactly when micro-gyms like ICA might be allowed to open, but we are hopeful that we’ll get more info in the coming days. Behind the scenes, we are already planning for our re-opening and what policies we’ll need to institute to operate as safely as possible. These include:
- We are stocking up on disinfecting wipes and spray;
- We’ll clean the gym floors and disinfect knobs and faucets daily;
- We’ll likely restrict class sizes to ~10 people/class;
- We’ll workout outdoors as much as possible;
- We’ll offer additional class times throughout the day;
- We’ll offer some open gym times throughout the day for people who prefer to avoid group classes; and
- We’ll continue to offer some type of remote workout option for those who aren’t comfortable returning to the gym.
Even though our doors remain closed at this time, we’re starting to feel like there’s a light at the end of the tunnel. THANK YOU to all of our members who have stood by us during the last 5 weeks. We promise to bring you updates as soon as we have them!
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If anyone is looking for a fantastic documentary, I love this one. I’m also a HUGE fan of Ginger Runner (Ethan Newberry) on YouTube. His job is to primarily review running (road/trail) shoes. He produced this documentary about the Barkley Marathons and it’s so well done. Mental grit + Running…basically, if Warnek designed a running race.
The Barkley’s are insane! Competitors run for hours and hours in the backwoods of West Virginia. The founder uses ripped up pages from books as checkpoints that athletes must collect along the way based on their bib number. The event can start at any time (day or night) so athletes must be ready to go within a 24-hour period. Oh yeah, and the founder collects socks, cigarettes, and other miscellaneous items as “entry fees” once the competitors arrive. Crazy stuff!
Results:
6:00 am
Murray 21 Rx barbell
Chris Mc 23 35#KB
Steve M. 31 50#DB single arm high pulls
Diana 20 45# barbell high pulls
135# barbell as rx’d- 16 rounds
25 at 44# KB
🙂 52.5lb DB, clap push ups, broomstick OHS
18 with 44# KB
27 total rounds, 26# KB, knee push ups
Well, I’m a day behind! Completed Monday’s WOD#38
Did not time my 200m sprints, but, I always had at least 1:30 recovery between rounds
30# KB dead swings
14 complete rounds @ 20lb ; as always – killer workout & killer cash out!
Thanks for keeping the workouts on point!
Glad you’re enjoying them Marco!
12 PM Virtual WOD Results:
Wayne 11+10 (26# bucket of bricks)
Ryan B. 25+16 (40 KB)
JV 17+9 (50 DB, RKBS)
Thank you for the update. We can’t wait to be back in the box. 💪🏽💪🏽💪🏽
Jimena – 19 Rds w/26# KB
Rich – 19 Rds w/53# KB and
Also In AM, Repeated yesterday’s WOD but instead of a run, did with 100 SU with 15 Russian 53# KB swings
Finally talked Chad and Allie into a workout! 🎉
Kelsey- 23 + 1 (3 power clean 95lb, 6 PU light banded)
Mado- 22 + 3 (3 power clean 75lb)
Chad- 17 + 6 (70# KB)
Allie- 18 (Med Ball clean 12#, elevated PU)
This was a really good one!
Very cool! Great family WOD!
20 Rds w/ 50# DB
elevated PUs
also, i got this DB to KB ‘converter’ of sorts off Amazon if anyone is looking for this kind of thing. Made high pulls a lot less awkward.
Very cool Steve! That’s a versatile set up!
23 rds 35# – half push-ups rolling
35#KB, knee push ups – 25 rds
21
50# DB
16 rounds
9 deadlifts @ 62#
Elevated push ups
1.8 miles run
25 rounds
Abs crushed
Dog tired!
25 Rounds, 35#DB. Legs were destroyed after my ride yesterday.
Jeez…I only start feelings my legs after 38 miles on the bike. We should work on your endurance…
Gavin and Nat – 53# …we did not count rounds but I guarantee we were moving
Joel used a 70# KB – he did 15+6
25 Rounds, 35#kb
Good stuff Jere! Keep it up.
25+18 (30# DB, knee push ups)
Um…13 rounds #53. A little embarrassing but i got up, got out and did the damn thing.
25+2 rounds. 3 deadlift high pull with 75# barbell.
Not a good day but but my best foot forward, 10 rounds total, 45# kb for dead lifts and ring rows for pushups
19 rounds
3R/3L single arm high pulls – 29lb
6 pushups
9 squats
Cash out – 2:59 unbroken
This was a fun one!
16 rounds, 44# kb
Nice BWat, keep it up!
Jenn: 24 rounds @ 22#
Chris: 18 rounds @ 22#
Love seeing Chris joining in the fun!
16 rds Rx barbell 95#
20 rounds w/ 35#db
26 Rounds 30#KB
19 rounds
20#DB (3R/3L) one arm high pull
Pushups with band / to chair
26 rounds, 35#, 6x RKBS
Adam 25 rounds with 40# kettlebell
Chris 21 rounds with 30# kettlebell
23 + 9 with a 45# KB. The last workout I tried to do sumo high pulls with the 45 didn’t go nearly this well so that feels like progress!
Emma tried to join in with her own KB 🐶
That’s a heavy KB for high pulls!
20 rounds 35# KB
22 Rounds with 15# DB
53lbs KB
Subbed knees to elbows for pushups
24 rounds total
Marsha-15# DB-elevated PU-4, 3, 4, 4, 4=19
Jeff-35#DB-4, 4, 4, 4, 5=21
Cash out- check
6 PM Virtual WOD Results:
Swetha 21+3 (35 KB, blue band, knee-assisted)
Kyle E. 19+6 (52.5 DB, single-arm SDHP)
Erik 35# 16 rounds + cash out
Sara 10# DL 15 rounds + cash out
26+35 spare reps, 35# DB
Accidentally read it as sumo deadlift, not high pulls. It was still a nice little workout.
Smith – 17+14 70kb
Karen – FITNESS
Sean – 30 + 12 (40# KB)
Liz – 25 + 5 (30# KB)
Savages!
11 complete rounds (+26 extras throughout all sets)
3 power clean 65#
3 push up
9 squats
28+7 Rx
25 rounds 53 lb kb high pulls.
Hope i counted that correctly. Didnt count other reps past rounds…but did another 35 reps.
Im sweaty.
135# barbell Rx – 4-4-4-4-5 =21
26 rounds (35# DB , 15# in last two rounds)
Results:
4:00
Tanya 26 (53#DL)
Whit 25 (35# KB)
Christine 16 (55# barbell PC)
Nik 30 (35# KB)
—-
5:00 pm driveway
John – 27 (53KB)
10 rounds, 2 mins per round:
3 C2B
6 sumo high pulls 44# KB
9 pushups
12 squats
30 secs of single-unders
22 rounds 26# sub 3 push ups
Steve- 24 – 50db HPC 3R/3L
Kyle – 3-3-3-2, 135 barbell
Jenn
I don’t think my DB likes me very much!😆
But I’m glad to hear some good news about this lockdown!! Can’t wait till we are together again!!💗
2 mile warm up (before rain🙌🏼)
29 rds, #35
Rowing workout warmup – 4,497 meters
19 rounds (35#KB)
Cash out
50 toes to KB – practicing those toes to bar
Stay safe my friends!
Sorry late to post…21 rds
53#KB
Cash Out
50 sit ups
50 toe touches