At-Home Workout #43
Warm Up
2 rounds of 20 seconds on, 10 seconds off of:
- Fast feet (sumo stance)
- Russian KB/DB swing
- Mountain climbers
- 2-arm push press
Then 40 seconds on, 20 seconds off of:
- Single unders
- Alternating leg single unders
- Backwards single unders
- Double unders
Then complete 3-5 hang power clean & jerks per arm
Workout of the Day
Complete for time:
- 400m run
- 75 double unders
- 15R/15L hang power clean & jerks
- 400m run
- 50 double unders
- 10R/10L hang power clean & jerks
- 400m run
- 25 double unders
- 5R/5L hang power clean & jerks
Cash Out
- Tabata plank – hold in high plank, “rest” in low plank
Cool Down
- Crossover shoulder stretch – 30 sec/side
- Deep runners lunge – 1 min/side
WOD Notes: Click here for a video explanation of today’s workout. Subs for running include rowing or stair steps (~2 min). Subs for double unders include 2xSU, jump with leg taps, or jumping jacks. You can alternate hands on the HPC&J as needed – you don’t need to finish all reps on one arm before going to the next. Post to comments: Time & weight for the WOD; how far you got in the cash out!
Schedule Notes: Join us on Zoom at 9:00am!
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Thank you Adam Sigal! And all of the essential workers putting your health at risk for us everyday.
13:55 – 45# barbell, subbed DU w/ 75 jacks, 50 jumps over bar, 25 jump squats
Cash out unbroken – that was brutal
18:50
35# KB
Made it through 3 rounds of cash out before falling apart!
Mike D 😀 (400m row, DUs, 50# db)
Christine 😀 (400m row, 2x SU, 15# db)
Adam Sigal, OUTSTANDING!
😅 52.5lb DB, DUs
End…
Then Ascend DUs and HPCJ (no run) — 5:01
Thank you Adam! You are amazing!
16:27 – 30lb db – 150, 100, 50 SU; 2 complete rounds of cash out
15:17
45# bar HPC&J
Cash out: complete unbroken
Whole family did today’s WOD
Jason and I finished off with yesterday’s WOD
Thank you Adam—-stay safe!
18:42 -29lb dumbbell
Cash out completed – unbroken
Either my running has really deteriorated or my 400 course is longer than 400. I’m hoping it’s the latter, but thinking it’s the former. Need to double check it either way 🤣
I also wanted to add a big THANK YOU to Adam! Stay safe
20:45
2x SU
53# KB
Mado- 13.47 w/ 35lb DB, unbroken cash out
Kelsey- 13:03 w/ 40lb DB, 2 rounds of cash out
Adam, my nephews, Jesse and the other nurses…thinking about u constantly. Funny though each time I think of Adam he is shirtless.
11:26 on this one. 30lb dumbbell and rowed the 400’s. Rowing is vastly improved.
Be safe and do Lysol shots on the hour.
2 mile warm up run
Jenn: 21:22 @ 22lbs, singles
Chris: 21:37 @ 22 lbs, jumping jacks
Jenn
Cool down part=ran 2 miles
That cash our was spicy AF!!! Good day to run!
Jenn
Thank you Adam!!!💗
I was going to rest today but this WOD looked like too much fun!
17:13
35# KB
Danielle, I was thinking the same thing about my run times. I measured my routes with a run tracker app. 400, 800 and 1 mile. I wonder if John’s measurements are…well….John’s measurements 🤔🤣🤣
My first 400 took 2:38 and that’s slow even for me Lolololol. Granted I am positive I’m not pushing as hard on any runs right now, but I do need to make myself run for these workouts more or it’s going to be a really bad time when we get back to the gym 🤣
Alex – ran 800’s, 2xSU and 44# KB – 19:19
Nicole – completed 😁
Done. But just a 😃
16:59
53lbs KB
Just did 2 arm hang cleans, no overhead with Clifford
2 x single unders
400m carry out and back in
I forgot to mention, I did 30 hang cleans total too. 😬
Thank you to Adam and all the heroes working the front lines!! Stay safe out there!
12:47 (400m runs, DUs, 20#DB)
Cash out – made it through 6 rounds unbroken, but finished all 8. Those low plank holds are no joke. My arms were like spaghetti by the end.
John told me about your 55 consecutive DU! Great job!
21:56
#53 Kettle Bell
600 meter walk for cool down
Barely 2 rounds of cash out then i caved.
This was a good one!
Thank you Adam for all that you do in these times of facemasks and hand sanitizer!!!
Thank you Adam and everybody working hard on the front lines of the pandemic!! Please stay safe and healthy!!
Completed the following in memory of LT Manion:
4RFT
Rd 1: 29 goblet squats 55#, 2007m row, 200m farmer carry 70#. Every time you drop, 7 push ups.
Rd 2 29 HPC&J right hand 55#
Rd 3 29 HPC&J left hand 55#
Rd 4 dumbbell swings 55#
Completed in 1:03.43.with a 20# vest
All runs were 800m
Rx DU
60#DB for HPC&J
.
Time – 22:45
15:41, 25 lb KB
Cash out: complete unbroken (surprised myself with that one)
Yeah Cate!
15:59, 35#, cash out ✅
“Manion”
7 rounds for time:
– 400m run
– 29 backsquats (135#)
27:15 – Rx – Unbroken squats
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Manion was a freshman when I was a senior in high school at LaSalle and grew up just about 5 miles from me. I attended his funeral. It never left my mind during this.
“If not me, then who?”
I’m going to give DUs a try on the coming week. I think the shoulder might be ready to handle some of those. I miss being able to do the ICA WODs with everyone. I miss you all dearly.
Adam, Jesse, Lombardi and anyone else at such high risk…. THANK YOU.
Good luck with the DUs – keep us posted!
Subbed 2XSU with 500m row and did snatches instead of HPC + Jerk
50# DB
14:43
Did yesterday WOD and row 3000.
Marsha-30 burpee step backs/rd-56/38/19 12″ box step ups-HPC 15# DB-15:37
Jeff-35# DB-3x SU-14:29
SPICY!
Made it only to 2::00+ in the cash out….
Did yesterday’s and today’s workout. Yesterday’s was a 35# DB and 5# plates. Todays was 2X single unders and 70# barbell for the hang power cleans. Time was 19:12
And thank you Adam. Thank you to you, Chris and all the other essential workers putting there lives at risk to care for those sick. To keep the shelves in our stores stocked. To deliver mail and packages. To patrol and keep our neighborhoods safe. Thank you.
Thanks to all essential workers caring for those in greatest need!
14:15:89
2xSU
40# db
2x single unders
11# hpc+j
Stuart 13:23
Kerri 13:45
To Adam and everyone from Dr’s to coaches to delivery people to waste collectors and everyone in between..THANK YOU and RX++++
Rest Day – 4 mile run and 2 mile walk!
You and I have very different definitions of “rest day!”
15:22
35# barbell
Jumping jacks
Completed cash out w 5 second rest in between. Collapsing after low plank 😆.
14:40
25#DB
2x single unders
No idea on time:
RX but 45-30-15 HPC/J with 33# barbell
16:17 – sub curb jumps for the DU
26#KB
11:43 (SU x2 + some DUs) 35# DB
Rx on cash out