Dumbbell Step-up
5 sets of 10 steps
15# – 15# – 20# – 20#
Stopped at 4 sets… These were hard and according to Kevin, I was stepping like I’m still pregnant (around and up instead of straight up) 😂
AMRAP in 8 min
8 Burpees
12 Russian Twists (2-count) – 15# plate
16 Flutterkicks (2-count)
Score: 4 rounds
francis landry
Dumbbell Step-up
5 sets of 10 steps
30-35-40-45-45
AMRAP in 8 min
8 Burpees on plate
12 Russian Twists (2-count) at 25#
16 Flutterkicks (2-count)
AMRAP in 8 min
— 8 Burpees
— 12 Russian Twists (2-count) at 25#
— 16 Flutterkicks (2-count)
Score: 6 Rounds + 3 Russian Twists
Melanie
Dumbbell Step-up
5 sets of 10 steps
I used 25# for all sets
My grip wasn’t happy on the last set and my elbow has been complain with all these dumbbell activities!
AMRAP in 8 min
8 Burpees (On a plate)
12 Russian Twists (2-count)(25#)
16 Flutterkicks (4-count)
5 sounds plus 2 burpees
I did 4 count fluttterkicks out of habit.. I probably would have gotten more rounds.. womp womp
Love the burpees on the plate idea!!
On a good note, my ‘friend’ wants to come to another class!
Lindsay Sherwood
Dumbbell step ups (20 inch box) x 10
15-15-10-10-10
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Dumbbell Step-up
5 sets of 10 steps
20-25-25-25-25#
AMRAP in 8 min
8 Burpees
12 Russian Twists (2-count) at 15#
16 Flutterkicks (2-count)
4 Rounds + 3 Flutterkicks; was hoping for 5 full rounds. So close.
Cashout stuff …
Thanks for the class Blake!
Db stepups x10 (2 count)
35-40-45#
Only 3 sets because they took forever
WOD w/ 25# plate:
7 rounds even
Core cashout = difficult haha
Can you cancel my 4 pm class? I’ll try to go later.
Did a drop-in at Blended Athletics in Dartmouth:
Strength:
5 ROUNDS
1min FRONT SQUATS (@70%/75#)
1min TOES TO BAR ( consistently getting doubles strung together 🙂 )
1min REST
WOD:
3 ROUNDS
30 BAR OVER BURPEES
15 CLEAN AND JERKS (75#)
Finished 2 rounds + 40 reps at the 15 min. cap. Felt good to move after being less active most of the week 🙂
Dumbbell Step-up
5 sets of 10 steps
15# – 15# – 20# – 20#
Stopped at 4 sets… These were hard and according to Kevin, I was stepping like I’m still pregnant (around and up instead of straight up) 😂
AMRAP in 8 min
8 Burpees
12 Russian Twists (2-count) – 15# plate
16 Flutterkicks (2-count)
Score: 4 rounds
Dumbbell Step-up
5 sets of 10 steps
30-35-40-45-45
AMRAP in 8 min
8 Burpees on plate
12 Russian Twists (2-count) at 25#
16 Flutterkicks (2-count)
5 Rounds + 1 burpee
Dumbbell Step-up
5 sets of 10 steps
35 – 40 – 45 – 50 – 50
AMRAP in 8 min
— 8 Burpees
— 12 Russian Twists (2-count) at 25#
— 16 Flutterkicks (2-count)
Score: 6 Rounds + 3 Russian Twists
Dumbbell Step-up
5 sets of 10 steps
I used 25# for all sets
My grip wasn’t happy on the last set and my elbow has been complain with all these dumbbell activities!
AMRAP in 8 min
8 Burpees (On a plate)
12 Russian Twists (2-count)(25#)
16 Flutterkicks (4-count)
5 sounds plus 2 burpees
I did 4 count fluttterkicks out of habit.. I probably would have gotten more rounds.. womp womp
Love the burpees on the plate idea!!
On a good note, my ‘friend’ wants to come to another class!
Dumbbell step ups (20 inch box) x 10
15-15-10-10-10
AMRAP in 8 mins:
8 burpees
12 Russian twists (2 count)
16 flutter kicks (2 count)
Finished 4 rounds and 2 burpees
Thanks Kevin!
Dumbbell Step-up
5 sets of 10 steps
25-30-30-35-35
AMRAP in 8 min
8 Burpees on plate
12 Russian Twists (2-count) at 25#
16 Flutterkicks (2-count)
5 Rounds + 8 burpee
Dumbbell Step-up
5 sets of 10 steps
30-35-35-40-40 (these were harder than I anticipated)
AMRAP in 8 min
8 Burpees
12 Russian Twists (2-count) with 25#
16 Flutterkicks (2-count)
5 rounds+4 RT
Dumbbell Step-up
5 sets of 10 steps
35 – 40 – 40 – 50 – 50
AMRAP in 8 min
— 8 Burpees
— 12 Russian Twists (2-count) at 25#
— 16 Flutterkicks (2-count)
Score: 7 Rounds + 3 Burpees
Dumbbell Step-up
5 sets of 10 steps – 24″ box
30 – 30 – 35 – 40 – 50
AMRAP in 8 min
— 8 Burpees
— 12 Russian Twists (2-count) at 25#
— 16 Flutterkicks (2-count)
Score: 7 Rounds + 7 Burpees
Core casheout, accumulate 3mins in a plank. 1:30; 30; 30; 30 in 4mins.
Thanks Kevin, great job everyone!
DB Step Up – 5 sets – 20″ box
2×40-50-50-50-50# DBs
WOD = 5 rounds + 5 burpees
DB Step ups x 10 on a 12″ box + 25# plate
15-20-25-30-35 (used a KB for the last three sets due to availability and they were easier to hang onto)
WOD with 10# plate
5 rounds even
Accumulate 3 mind in a plank
3:45 min