The news updates for the Compound
WALL SITS and Nutrition!!! Prizes for: 1. Accumulated wall sit time 2. Longest consecutive wall sit 3. Logging your daily nutrition in My Fitness Pal and staying within 5% of your goals This will be the only time you hear us say “Start sitting!!!”
Everybody is doing awesome on their planks, keep it up! You can plank at home, at the gym, at work…just keep track of your time and add it to the board. There is still time to beat Sean!
What? 31 Heroes WOD When? August 1, 2020 Where? New Realm Brewery How? Sign-up at https://www.31heroes.org/events/
WARM-UP 2:00 Cardio Choice EMOM x 1 MINUTE :30 Jumping Jacks :30 Alt. Samson Stretches -Rest :30- EMOM x 1 MINUTES :30 Single DB Swings :30 High Knees STRENGTH 4 SETS FOR MAX REPS 1:00 – DB Curl into Around the World* 1:00 – Single DB Tempo Strict Press (2121) 1:00 – Single DB Renegade […]
DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 20 Sit-Ups 40 Mountain Climbers 80 Single Unders Cardio Choice Until End… BODYWEIGHT PUMP ON A 5:00 RUNNING CLOCK… 20 Squat Rotations 20 Quad Heel Taps 20 Hollow Rocks 20 Figure-8s* 20 Glute Bridge-Ups Spend Remaining Time in Any Static Hold FULL-BODY SWEAT WORKOUT EMOM […]
WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest STRENGTH AMRAP x 15 MINUTES* 10 Slow Diamond Push-Ups 10 Slow DB Chest Flys 10 DB Pronated Bent Over Rows *Focus on quality of rounds/reps over quantity […]
WARM-UP 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups STRENGTH 5 SETS ON A 13:00 CLOCK 8 Single Arm DB Sumo DL High Pull (L) 8 Single Arm DB Push Press (L) 8 Single Arm DB Sumo DL High Pull (R) 8 Single Arm […]
WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups STRENGTH 4 SETS ON A 12:00 CLOCK 3/3 Slow DB Turkish Get-Ups WORKOUT ON A 4:00 RUNNING CLOCK… 20 Hand Release Push-ups 30 Single DB Swings 75 Double Unders -1:00 Rest ON A 6:00 RUNNING CLOCK… 40 Hand […]
WARM-UP 2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees STRENGTH E2MOM x 12 MINUTES 12 DB Hang Clusters WORKOUT 4 SETS FOR MAX REPS 1:00 – Alt. DB Power Cleans 1:00 – Single DB Floor Press* 1:00 – Single DB Flutter Kicks** […]
WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB Front Squats* *Hold DB Across Chest BODYWEIGHT PUMP EMOM x 8 MINUTES MIN 1 – 12 Tuck-ups + Max Tuck Hold MIN 2 – 12 Up-Downs […]
WARM-UP 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into… EMOM x 2 MINUTES :30 Single Unders :30 Burpees STRENGTH 5 SETS ON A 15:00 CLOCK 10 Slow DB Forward Raises 10 Slow Arnold Presses 10 Seesaw Bent Over Rows* *1 Rep of Seesaw Row = L Row + R […]
WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 SA Russian DB Swing (R) 10 SA Russian DB Swing (L) 5/5 Single DB Deadlift STRENGTH 3 SETS FOR MAX REPS 1:00 – DB Sumo Deadlift 1:00 – Tuck-Ups 1:00 – Wall Sit -No Additional Rest b/t Sets- WORKOUT E2MOM x 10 MINUTES 10 Tuck […]