At-Home Workout #56
Warm Up
3 rounds of 30 seconds at each station:
- Jumping jacks
- Plank knee to elbow
- Air squats
- Inchworms
EMOM for 5 minutes:
- 3 burpees
- 6 KB/DB clean + thruster (3R/3L)
Then practice a few reps of your odd-object ground-to-overhead
Workout of the Day
AMRAP in 12 minutes of:
- 10 odd-object ground-to-overhead
- 10 burpees
Cash Out
- 15 knee jumps NFT
Cool Down
- Lat stretch (30s/side)
- Sit and reach (1 minute)
WOD Notes: Click here for a video explanation of today’s workout. Have fun and use your imagination when picking your odd object! Something in the 30-80# range would be ideal. If you think it’s on the lighter side for you, increase reps to 15 or even 20 per round. If all you have access to is your regular DB/KB, perform 10R/10L each round. Lastly, if you have a barbell and are itching to use it, you can sub 10 power clean & jerks at 115/75#. For the knee jump cash out, start from a two-knee kneeling position and jump into a deep squat. See the video for a demo. If that’s not available to you, start in a plank position and jump into a deep squat. You’re going for speed and explosiveness! Post to comments: Odd object used and total rounds + reps completed.
Community Notes: Join us for a happy hour on Zoom starting around 8:00pm! Bring your favorite food and beverages!
This Post Has 28 Comments
Results:
4:00 PM
Swetha 13:14 (30# bar, 2xsu)
Nik 9:50 (35KB)
Kyle E. 11:52 (Front rack, 30DB, 2xsu)
Megan S. 14:57 (20#DB)
John – 16:30 (2xsu, front rack 53KB)
Murray: 5+7 (115 BB)
8+2 (55# barbell)
6+2 – 55# barbell (Hang power clean & jerks)
Natalie Murray 8+15 (25# BB)
Nicole W. 5+8 (65# BB)
“20.1”
8 ground-to-overhead (88# barbell)
10 bar facing burpees
Time capped at 15 min
120 reps
Self-evaluation: poor
I found Zac Efron’s “Baywatch” workout and gave it a try. (Or you could call this a warm-up from Ricky!)
3 Rounds:
10 pull-ups
20 alternating lunges
20 jumping air squats
60 mountain climbers
20 plyo pushups
20 pistols (assisted)
150 single unders
18:40
My wife snapped a pic of me afterwards and I couldn’t believe the transformation!?! LOL
(hopefully the pic uploaded)
/Users/craighissong/Desktop/Craig after Zac workout.png
5+10 75# bb
Cash out- with toes curled on floor
I did 15 overhead KBS w/ 26# KB
10 burpees
7+15 reps
Had a major mental block with cash out – just couldn’t do it?!
5+2
55# barbell
Subbed ab mat sit-ups (20 reps/Rd) for burpees
My weight was 50 not 55.
I did a combo of a couple recent workouts.
10 Rounds
100m row
10 Reps (alternating each round between these 3) 10 thrusters, 5 thrusters/5 FS, 5 thrusters/5PP
55#BB
4 + 1
50# Wreck bag
Ran 2.23 miles for my Cash Out #runwithmaud
I did a modified version of Kelly.
5 rounds:
Run – 4x800m, 1x400m = 2.23 miles in honor of Ahmaud Arbery who would have turned 26 today. #IrunwithMaud
30 step ups – 15.5” cinder blocks
30 thrusters – 35# barbell
34:42
7+7
10 hang power cleans 65#
10 burpees
I opted to save my floors and my shoulders today.
#projectbouldershoulders starts tomorrow 😃😃😃
And I managed to do the cashout!!! Super proud of myself 😃
5 rounds 65# barbell
6+2
55# barbell
Cash out 👍
Kelsey: 6+6 w/ 75# barbell
Mado: Cleaned the house today and moved 👍🏼😊
10 power cleans-push press 55# barbell
10 burpees
5+8
Also did a total of 37 burpees for EQ
Managed to get my old bones to move fast enough for the cash out. Surprised myself.
Called an audible today. Death by power cleans.
135# Got to 8, then 6, finished w/5-4-3-2-1 to 20 min cap. String reps except the 8.
Then various and work.
My head feels much better now…
O. M. G.
Lots of swearing
5+6
HPC and more of a push press than jerk.
60# barbell
That’d be a no on the cash out 😬
Jenn
Felt good to have a barbell in the hands!!🤗
7+3 #85 BB
Erik – 40# suitcase – only 5 rounds – struggled tonight
Sara – danced for 12 min
4+7. CJ @ 95
7+1 25# sandbag and elevated burpees.
4 + 3
95# barbell
Yahoo with barbell!!
We’re getting close guys!!
4:00pm
John 5+13 (53# kB, 10r/10L)
Swetha 6+0 (40# barbell, below knee, 0:40 last 20 burpees!)
Alex W 5+8 (85# barbell)