Here’s what’s on tap!
Starting with Good Mornings. The 2121 is the tempo. 2 seconds down, hold for 1, 2 seconds up, hold for 1. Do that 10 reps. Keep the back night and flat. If you have weight, use it. If not, cross the arms over the chest.
We have a 3 minute AMRAP that you’ll be doing 4 times. Burpees/down-ups are small reps, so those should be quick and steady.
KB/DB swings – unbroken! If you have a barbell, feel free to do Hang Power Cleans with a weight you can do unbroken also.
Skipping – As unbroken as possible. If you’re getting tripped up too much, drop a level. If you don’t have a rope, do penguin jumps (jumping hip taps).
Rest 1 minute between rounds and try to get the same amount of reps each AMRAP. Enjoy!
Good Mornings (2121)
2-35# DB – 4 sets of 10 reps
WOD @ Brown
AMRAP in 3 mins
6 Burpees
12 RKBS
24 Double Unders
Reps-53-60-60-68=241
Thanks Kevin!
RKBS 50# KB
Messed up my reps. Forgot 1 complete round in all my calc. Math before 8am is not my specialty 😛
95-102-102-110=409
Round one: 1 complete cycle + 6 burpees, 12 PC (35#) and 6 penguin taps
Rounds 2,3 and 4: 1 complete cycle + 6 burpees and 12 PC (35#)
Good mornings with 1x30lb – 4 x 10 reps
[email protected]
4 burpees
10 RKBS – 30lb DB
48 SU
#1: 2 rds + 4 burpees + 10 RKBS + 8 SU
#2: 2 rds + 4 burpees + 10 RKBS + 32 SU
#3: 2 rds + 4 burpees + 10 RKBS
#4: 2 rds + 4 burpees + 10 RKBS + 40 SU
Had trouble skipping on #3
Thanks for the workout Kevin!
Warmup & Mobility
Good Mornings (2121)
4 sets of 10 @ 20#
AMRAP 3 Minutes x 4R
1 Minute Rest Between Rds.
6 Burpees
12 RKBS @ 30#
48 Singles (hip tap)
2R, 6 Burpees, 2 RKBS
2R, 6 Burpees, 2 RKBS
2 R, 6 Burpees, 3 RKBS
2R, 6 Burpees, 1 RKBS
Fun!! Thanks Kevin.
What…you could squeeze out 2 more RKBS for that last round Jackie 🙂
Nice consistency!
Good Mornings
2121
4 sets x 10 reps
25# DB
AMRAP in 3 min x 4
6 Burpees
12 RKBS – 25# DB
24 doubles/ 48 singles
Rest 1 min between
1: 2 Rds + 2 burpees
2: 2 Rds + 6 KBS
3: 2 Rds + 2 KBS
4: 2 Rds+ 5 KBS
Attempted doubles each round but did mostly singles.
Good Mornings
2121
4 sets x 10 reps
25# DB
AMRAP in 3 min x 4
6 Burpees
12 RKBS – 25# DB
24 Double Hip Taps (No ceiling height for my rope)
Rest 1 min between
1: 2 Rds + 4 burpees
2: 2 Rds + 1 burpee
3: 2 Rds + 2 burpees
4: 2 Rds + 3 burpees
Total Reps = 266
That was a good cardio burn
Good Mornings (2121)
20# DB – 4 sets of 10 reps
WOD @ Brown
AMRAP in 3 mins
6 Burpees
12 [email protected]#KB
24 Double Unders
Round 1: 2 rounds + 12 RKBS
Round 2: 2 rounds + 12 Dus
Round 3: 2 rounds + 12 RKBS
Round 4: 2 rounds + 11 DUs
Total reps: 431
Good one!
Did Cindy today
20 minute amrap
5 Pullups
10 push ups
15 air squats
Completed 12 rounds (plus 7 reps )
Good morning x 10
45# bar all 4 sets
AMRAP in 3 mins
6 burpees
12 hang power cleans(75#)
24 penguin jumps (2taps)
1st round:
2r + 23 penguin jumps
2nd round:
3 rounds
3rd round:
3 rounds
4th round:
3r + 5 burpees
Cash out: 24 mins of Intervals on the treadmill!
Total reps 490
Good Mornings (2121) #25kb, 4x10reps
AMRAP 3min (4cycles)
6Burpees
12 RKBS #25
50 singles
R1: 2+5burpees
R2: 2+7RKBS
R3: 2+9RKBS
R4: 2+10RKBS
35 Minute Yoga Session
Decided to Ruck 6km today, the roads are slushie! Timing wasn’t the best, 57 [email protected] pounds on my back.
Rucked 3km – the next 2km – I ran a pole and walked a pole (in the country) I think the poles are stretched out more, and the last km I ran.
Very refreshing!
Good mornings 4 sets x10 (2121)
35# for all 4
AMRAP in 4 mins
6 burpees
12 HPC (45#) (unbroken)
48 singles (unbroken)
2 rounds + 3 HPC
2 rounds + 2 HPC
2 rounds + 2 HPC
2 rounds + 6 burpees
559 reps total (singles help 😂)
6rds
10 push press (#15’sDB)
15 Situps
10 push press
20 front Sq
Time-19.55
Good mornings x10 (2121)
45-65-85-105
WOD @ 53#
AMRAP in 3 mins
6 Burpees
12 RKBS
24 Double Unders
R1 – 126
R2 – 126
R3 – 123
R4 – 120
Total – 495
The weather was so nice took it as a run day
wod
6.06km
29:43
4 min 54 sec pace.
Probably one of my fastest runs…. who’d have thought only running a few times a year would improve ones times…
Today’s wod with a barbell @ 55#
1. 2 rounds + 1 burpee
2. 2 rounds + 1 burpee
3. 2 rounds
4. 1 round + 12 HPC
oof, we are a little out of shape.. we are going to drop the weight in our workouts for the next few days until our fitness comes back 🙂
Good mornings, all with 45# bar
AMRAP for 3 min x 4, Rest 1 min between
6 Burpees
12 HPC 75#
48 single unders
1. 1 round + 32 singles
2. 2 rounds + 1 burpee
3. 2 rounds
4. 1 round + 41 skips
506 reps, Awesome workout!!
Thanks Kevin!
4X AMRAP 3 min
6 Down-ups
12 RKBS @ 50#
24 Flutter Kicks (x2)
Rd1: 2 rds + 12 KBS
Rd2: 3 rds
Rd3: 3 rds + 2 Down-ups
Rd4: 3 rds + 5 Down-ups
WOD:
Good mornings – 20# DB
4 sets of 10 reps
4 x AMRAP in 3 mins
6 Burpees
10 RKBS – 20# DB
48 Singles
Rd1: 2 rds + 6 Burpees
Rd2: 2 rds + 6 Burpees/4 DB swings
Rd3: 2 rds + 6 Burpees/6 DB swings
Rd4: 2 rds + 6 Burpees/10 DB swings