Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Friday’s QOD

  • Home  
  • Friday’s QOD...

Alternating Tabata (16 rounds)
Plank
Hollow hold

AMRAP in 12 min
100m Waiter Walk (right)
30 Situps
100m Waiter Walk (left)
30 Good Mornings

Related Posts

11 Responses to “Friday’s QOD”

  1. Alternating Tabata (16 rounds)
    Plank
    Hollow hold

    AMRAP in 12 min
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    2 rounds at purple (50#)… a little heavy!

  2. Orange / Purple

    Alternating Tabata (16 rounds)
    Plank
    Hollow hold

    AMRAP in 12 min
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    2 Full Rounds + 10 Sit-ups (630 reps) at 35#
    Thanks Shane!

  3. Nice run with Jackie and Allyson…1.5 mile ish? (2 loops)

    Alternating Tabata (16 rounds)
    Plank (one arm and sometimes lifted a leg too)
    Hollow hold

    AMRAP in 12 min @25#
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings (PVC stick)

    My Kettlebell level is brown…no way was 35# going to stay up today…25# was tough!

    Total: 2 rounds and a walk to the trailer (R)

    Thanks Shane! Happy weekend everyone 🙂

  4. Alternating Tabata (16 rounds)
    Plank
    Hollow hold (bent legs)

    AMRAP in 12 min (25# DB)
    100m Waiter Walk (right)
    20 Situps (abmat butterfly)
    100m Waiter Walk (left)
    20 Good Mornings

    2 rounds + 16 sit-ups @ time. Completed the 3rd round to even things out. Great core workout. Thank you Julia!

  5. Alternating Tabata (16 rounds)
    Plank
    Hollow hold

    AMRAP in 12 min
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    2 rounds – 50# KB, 40# DB

  6. Alternating Tabata (16 rounds)
    Plank (one leg)
    Hollow hold (tucked one leg in for 3 of them other 5 full hollow hold)

    AMRAP in 12 min @35#
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    Total: 2 rounds and a Waiter walk (R)

    Great to see Shane’s Face

  7. Alternating Tabata (16 rounds)
    Plank one legged
    Hollow hold. Unbroken

    AMRAP in 12 min 50#
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings
    One full round and finished left walk. 50 was a lot though 35# wouldn’t have been enough…

  8. Orange
    Alternating Tabata (16 rounds)
    Plank
    Bent Hollow hold

    AMRAP in 12 min (25# KB)
    100m Waiter Walk (right)
    20 Situps (abmat butterfly)
    100m Waiter Walk (left)
    20 Good Mornings

    2 rounds plus 100 M walk with left .
    This was a fun one.

  9. Orange alternating Tabata
    16 rds
    Plank
    Hollow holds

    Amrap 12 mins
    100m waiter walk (35#)- R
    20 situps
    100m waiter walk -L
    20 good mornings
    Total- 2 rds & 25m ww-R

  10. Pre WU run 2 miles.

    Alternating Tabata (16 rounds)
    Plank-1 arm 1 foot
    Hollow hold

    AMRAP in 12 min
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    3 rounds +15 situps w35# KB

    Thanks Shane!

  11. Alternating Tabata (16 rounds)
    Plank
    Bent Hollow hold

    AMRAP in 12 min (35# KB)
    100m Waiter Walk (right)
    20 Situps (abmat butterfly)
    100m Waiter Walk (left)
    20 Good Mornings

    3 rounds +
    100 m R
    20 sit-ups
    100m L

Submit a comment

Leave a Reply