Core Day

18 thoughts on “Core Day”

1. Jackie

   March 2, 2021 at 7:22 am

   Warmup & Mobility

   Renegade Rows x 8 Reps/Arm
   10, 15, 20, 25, 30

   5R – 40 Sec On/20 Sec Off
   Max Flutter Kicks (80, 58, 62, 63, 61)
   Max Russian Twist @ 25 (20, 20, 20, 20, 22)
   Max Plank Switch (20, 16, 16, 17, 16)

   511 Reps (11 Rep PR)

   Thanks Ingrid!
2. Kevin

   March 2, 2021 at 8:11 am

   Renegade Rows x8/arm (alternating)
   25-35-45-60-70 (PR?)

   FK – 71-73-72-73-79 = 368
   RT – 25-25-25-25-28 = 128
   PS – 18-18-18-18-20 = 92
   Total – 588 (36 rep PR)
3. Catherine Wilson

   March 2, 2021 at 10:34 am

   Renegade Rows x 8reps/arm
   12 min to build up
   10, 10, 12, 12, 12

   5 rounds
   40 sec MAX Leg Levers, 20 sec rest
   40 Sec MAX Russian Twists, 20 sec rest
   40 sec Planks , 20 sec rest ( I tried the plank switches the 1st round, but almost face planted) Next time for sure!
4. Jordan Sanipass

   March 2, 2021 at 10:58 am

   Renegade Rows x 8reps/arm
   12 min to build up
   25#,30#,35#,40#

   5 rounds
   40 sec MAX Flutter Kicks, 20 sec rest
   40 Sec MAX Russian Twists, 20 sec rest
   40 sec MAX Plank Switches, 20 sec rest

   I didn’t count, I just did as many as I could, it burned the same. 😂
5. Ang

   March 2, 2021 at 2:13 pm

   Renegade Rows x 8reps/arm
   15# @home

   5 rounds
   40 sec MAX Flutter Kicks, 20 sec rest
   40 Sec MAX Russian Twists, 20 sec rest (10#)
   40 sec MAX Plank Switches, 20 sec rest

   FK 63.53.56,53,54
   RT 25,25,24,25,27
   PS 7,8,5,7,7 (wayyyy harder than I anticipated 🥵)

   Total reps 439
6. Fred

   March 2, 2021 at 4:03 pm

   Renegade Rows x 8reps/arm
   12 min to build up
   25-40-50-60#

   5 rounds
   40 sec MAX Flutter Kicks, 20 sec rest – All rounds unbroken
   40 Sec MAX Russian Twists, 20 sec rest – First round unbroken… others sets broken in 2
   40 sec MAX Plank Switches, 20 sec rest – First and last round unbroken… others sets broken in 2
7. John Hunt

   March 2, 2021 at 7:18 pm

   Renegade Rows x 8reps/arm
   12 min to build up
   25-30-35-40

   5 rounds
   40 sec MAX Flutter Kicks, 20 sec rest
   40 Sec MAX Russian Twists, 20 sec rest
   40 sec MAX Plank Switches, 20 sec rest

   FK 45/40/35/35/40
   RT 26.5/23/26.5/25/25
   PS 15/16/20/18/16

   Total Reps 406,
   Oct 7,2020=449

   Thanks Kevin!
8. heididaigle

   March 2, 2021 at 7:52 pm

   40 sec MAX Flutter Kicks, 20 sec rest – (54-49-55-54-54)
   40 Sec MAX Russian Twists, 20 sec rest – 15# Plate (25-25-25-25-25)
   40 sec MAX Plank Switches, 20 sec rest – (18-17-17-15-16)

   Last time did this with 25# plate, but 15# felt more appropriate today 🙂
9. Joe McSheffery

   March 2, 2021 at 8:31 pm

   Renegade row x8 per arm
   35#/35#/40#/40#/45#

   WOD
   Flutter kicks
   68/71/70/64/60
   Russian twists 25#
   32/27/25/24/20
   Plank switches
   18/17/18/19/20
   553. Up from 502.
10. Daniel L Davey

    March 2, 2021 at 8:59 pm

    Renegade rows
    30-40-50-50

    Wod

    FK-65-65-65-65-65==325
    RT-34-30-30-30-30==154
    PS-17-17-17-17-17==85

    Total reps-564
    1. Daniel L Davey

       March 2, 2021 at 9:02 pm

       Last time was 531 reps
11. Gabriel

    March 3, 2021 at 5:12 am

    Rows x16
    25-35-35-35-35

    FK – 70-58-58-64-69 = 319
    RT (25#) – 23-23-23-24-25 = 118
    PS – 18-18-20-21-22 = 99
    Total – 536 PR of 31 reps from last time.

    Merci Ingrid!
12. Amanda

    March 3, 2021 at 7:31 am

    WOD w/ 25#

    FK: 54-51-60-60-60
    RT: 26-24-24-22-20
    PS: 12-12-12-12-14

    = 463
13. Amber G

    March 3, 2021 at 8:28 am

    Renegade Rows x 8reps/arm
    12 min to build up
    15# 20# 25# 30#

    5 rounds
    40 sec MAX Flutter Kicks, 20 sec rest
    40 Sec MAX Russian Twists, 20 sec rest
    40 sec MAX Plank Switches, 20 sec rest
    Didn’t count, just tried to survive lol
14. Kristen

    March 3, 2021 at 9:31 am

    Renegade Row
    15-20-25-30

    WOD
    Flutter Kicks: (started with russian twists by accident) 40-46-46-48-50
    Russian Twists: 23-23-24-23-23
    Plank Switches: 15-15-16-16-18
    Total: 426

    Compared to 403 in Oct.
15. Kristen

    March 3, 2021 at 9:38 am

    Renegade Row
    15-20-25-30

    WOD
    Flutter kicks: 40-46-46-48-50
    Russian Twists: 23-23-24-23-23
    Plank Switches: 15-15-16-16-18

    Total: 426
    compared to 403
16. Carrie

    March 3, 2021 at 12:25 pm

    Renegade Rows x 8reps/arm
    20, 25, 30, 35

    5 rounds
    MAX Flutter Kicks (65,70,74,67,75)
    MAX Russian Twists (24,26,26,27,25)
    MAX Plank Switches (22,20,20,19,19)
    *Spicy 🥵 🌶 💪
17. Neil

    March 3, 2021 at 5:24 pm

    Renegade Row x8/arm
    20-25-30-35-40

    WOD
    Flutter kicks: 55-54-51-47-60
    Russian Twists(25#): 23-20-20-20-20
    Plank Switches: 15-14-15-15-16

    Total: 445