At Home Workout #42
Warm Up
- 20 jumping jacks
- 10 KB/DB hike swings
- 20 seal jacks
- 10 KB/DB dead swings
- 20 cross over jacks
- 10 KB/DB sumo deadlift high pulls
- 20 shoulder circles (5 each way/each side)
Workout of the Day
“Back & Bi Day”
- Single arm bent over rows 3x15R/15L
- Lat pull overs 3×12
3 rounds of 30 seconds for max reps of:
- 2-arm curls (KB/DB)
- 2-arm bent over rows, underhand (KB/DB)
- Rest
Rest then 3 rounds of 30 seconds at each station:
- 2-arm curls (2 light objects)
- Bent over goal posts raises (2 light objects)
- Rest
Cash Out
Complete 40-30-20 reps of:
- Side crunches (rd 1 = 20R/20L)
- Cobra back extensions
Cool Down
- Reverse shoulder stretch (1 minute)
- Forearm stretch (1 minute)
WOD Notes: It’s Friday; let’s get jacked! Click here for a video explanation of the workout. For the first two movements, complete all 3 sets of bent over rows before moving to lat pullovers. If your DB/KB is too heavy to perform 12 controlled lat pull overs, load up a backpack to a manageable weight (35/20# range).
Community Notes: Happy birthday Jess Vollmer!
Schedule Notes: Happy hour, 5:30pm! Click here to join, password ICASTRONG
This Post Has 35 Comments
Bicept day… Shoooot I’ll see ya at 0600, 1200 & 1800 zoom classes!
6 AM Virtual WOD Results:
(2-arm curls, bent over rows), (2-arm curls, goal post raises)
Diana 26 KB, 8 DB (43,74), (54,34)
Murray 50 DB, 45 BB, 10 DB (60,78), (78,54)
Steve M. 70 DB, 3 lb (38,63)
2 – 40lb dbs / 2 5lb dbs.
Forgot the most important part of the workout!
“Position yourself in front of mirror”
Hahah amen, DE. I’ll let John know we’re requesting several mirrors by the dumbbell rack to be installed for our return to the gym 😉
Thank you Heather!!!
Completed WOD + Cash out
BO Rows – 25lb; Pull Overs 20 lb; curls & underhand 20 lb; curls & goal posts 5 lb
25# plate rows/lay pull overs. 35# curls/rows. 5# curls/goal posts. 2x side crunches.
Also, my bro let me borrow barbell+weights so I did a little WOD someone shared last week, to warm up what it feels like to hold an empty barbell… (and promptly hit myself in the nose with the barbell on the first thruster 😖)
EMOM 20 min..
5 deadlifts, 5 cleans, 5 thrusters
ouch! I’ve done that!
Single arm row/lat pull overs @20#
2 arm curls/bent over rows @20# (56,27)
2arm curls@8#/bentover goal post raises@5# (44,49)
Heather ❤️❤️
This workout made me happy 🥰 I can’t wait for chest and tri day 😃
Bent over rows – 32.4lb
Lat pullovers – 27lb
2 arm curls/ bent over rows – 27lb
2 arm curls/ bent over goal posts – 5lb
Cash out – complete 😃😃
12 PM Virtual WOD Results:
Wayne 50 DB (44,68)
John 50 DB (59,111)
Alex – 44# KB, 8 lb DB’s (30, 66) (62,54)
Nicole – workout complete 😁
35# kb row and lat pull
35# curls/rows (45/75)
5# curls/goal (72/64)
Liz- 20#DB/pasta sauce(32,58)
Sean 60#DB/10# plates (46,68)
Bent over rows single – 22 lb
Lat pull overs – 13.2 lb
2 arm curls – 43 @ 22 lb
2 arm bent over 57 @ 22 lb
Didn’t keep count for the light object station
30# – Single arm bent over rows
20# – Lat pull overs
15# per arm – 2-arm curls & 2-arm underhand bent over rows
5.5# per arm – 2-arm curls & bent over goal posts raises
Set 1 – 25# DB bent over rows, 12.5 one set of 12 then 10#WB for 3 sets of 15 (awkward form for me for some reason)
Set 2 – 25#DB double arm then 5#DB for single arm
I did yesterday and today’s workout since I missed yesterday’s for a migraine 😖
9:35 and 56/59 then 65/60
[Nik] Bummer about the migraine. Way to get after it today though!!
done.
35# DB for curls , rows and lats
5 # DB for lite weight
did not track total reps prob around 30?
50# – Single arm rows
35# – Lat pull overs, 2 arm curls, 2 arm bent over rows
2 15# DB’s for single arm curls, goalposts
Didn’t count max reps
45#kb for single arm rows, 30# kb for later pulls, 30# kb for both curls and rows averaged 14 all 6 rounds, 10.5 Db for last 6 rounds averaged 12 a round. Cashout complete
Mado and Kelsey… same weights. We didn’t keep count for the 30 sec intervals
Bend over row #35
Lateral pullover #25
2-arm curls (2 DB #20)
2-arm bent over row (KB #44)
2-arm curl (light) #5
Bent over goal post raises #5
Cash out:
40-30-20 reps
Side KB crunches (#44 KB)
GHD back extension
Jenn
Thank you, Heather!💗
#35 DBs bent over rows, curls
#15 lat pulls
Water jugs single arm curls and goal post
Erik 35#DB & 3#DBs – lost count
Sara 10#/3#
Fun workout. Completetd then did the amazing 30 sec on 30 secs off rowing workout for 15 minutes. UNCLE!
Good workouts all the way around. Video on IG.
15# DB
2.5 # of oats. Didn’t count reps
I always have someone booking me for Meetings friday at 5pm! 😐
Anyway, just completed wod. I hope my kid doesn’t need to be carried around tonight 😂
Forgot to post🤦♀️
💟 Heather 💟 !!
20 # for rows and lat pulls
25# for curls rows
8# and 5# for curls and goal posts
Cash out complete ✅
Christine G!! Not H!!🤷🏼♀️🤦♀️
Used 26 lb KB then found some 5 lb plates
35 # DB and 5# DBs. Complete!
4pm class – cashout results
Swetha 4:03
Kirsten 3:55
Robbie 3:57
John 4:07
Nik 3:42
Single arm bent over rows 3x15R/15L #40 db
Lat pull overs 3×12 #30 db
2-arm curls & 2-arm bent over rows #10 db (62, 66)
Bent over goal posts raises (can goods 😁)
Rows – 53# KB
Lat Pulls – 35# DB
Curl rows – 25#
Curls & Goal Posts – 5# each hand
No count
Cash out
40/30/20 situps
40/30/20 double unders