Tuesday, 3/24/2020

Tuesday, 3/24/2020

Hello running!  While this looks primarily like a running workout, sets of 30 reps are not to be taken lightly.  The number “15” seems to be that magical number that just gasses all of us.  Now we make it 15 per side, and that breathing factor goes through the roof.  When you get to the squat snatches, your pro tip for the day is to widen your stance more than you think you would need it.  That wider stance will allow you to stay centered and not rotate with that arm over head.  If you have shoulder issue, do all of these as cleans.
5-4-3-2-1
Spider-Man per leg
Walkouts

Then 2 rounds:
1 minute run out (this will be your turnaround point for the workout)
10 windmills
10 warrior squats

C.D. 2 - Full Gym

400 m Run
30 Alt. DB Squat Cleans (50/35)
400 m Run
30 DB Hang Clean and Jerk (5/arm)
400 m Run
30 DB Hang Squat Snatch (5/arm)
400 m Run
30 Alt. DB Snatch
Add Score

C.D. 2 Limited Equipment

400 m Run
30 alt. DB or KB Squat Clean
400 m Run
30 DB or KB Hang Clean and Jerk (5/arm)
400 m Run
30 DB or KB Hang Squat Snatch (5/arm)
400 m Run
30 alt. DB or KB Snatch
Add Score

C.D. 2 - No Equipment

400 m Run

30 Squat Clean (broomstick)

400 m Run

30 hang clean and jerk (broomstick)

400 m Run

30 hang squat snatch (broomstick)

400 m Run

30 Power snatch (broomstick)

Add Score

3 rounds:

1:00 Squat Hold

15/side fire hydrants


Comments

Katelyn Mosley

Katelyn Mosley 2 days, 21 hours ago / Reply

C.D. 2 - Full Gym: 17:06
Notes: 25# for DB SC,HC&J, Snatch. 10#for HSSnatch shoulder mobility lacking. all 400m runs

Jaime Marini

Jaime Marini 3 days, 5 hours ago / Reply

C.D. 2 - Full Gym: 25:03
Notes: 25# DB

Tim Joyce

Tim Joyce 3 days, 5 hours ago / Reply

C.D. 2 - Full Gym: 25:06

Eric Wise 3 days, 5 hours ago / Reply

C.D. 2 Limited Equipment: 27:10
Notes: 30lb dbs

Kimberly Dziedziejko

Kimberly Dziedziejko 3 days, 7 hours ago / Reply

C.D. 2 Limited Equipment: 22:01.23
Notes: 20# dB

Jamie Turnbow

Jamie Turnbow 3 days, 8 hours ago / Reply

C.D. 2 Limited Equipment: 20:09.68
Notes: 25# DB Alt. - Feels Good

Theodore Pratchios

Theodore Pratchios 3 days, 10 hours ago / Reply

C.D. 2 - Full Gym: 24:46

John Miles 3 days, 10 hours ago / Reply

C.D. 2 Limited Equipment: 27:20
Notes: 55 lb KB good lord

Kent Young

Kent Young 3 days, 11 hours ago / Reply

C.D. 1 - Limited Equipment: 1:01:01.1
Notes: Forgot to take my time. Mssmy friends

Lynn Cassidy

Lynn Cassidy 3 days, 11 hours ago / Reply

C.D. 2 Limited Equipment: 36:02
Notes: 35# kb, don’t know if it’s actually RX since it was kb instead of db but it’s the same weight so! 🤷🏼‍♀️

Amy Scott

Amy Scott 3 days, 13 hours ago / Reply

C.D. 2 - Full Gym: 16:15

Andrea Werner

Andrea Werner 3 days, 13 hours ago / Reply

C.D. 2 - Full Gym: 14:25
Notes: Not sure if that run was 400 m but it sure felt like it!

Andrea Werner

Andrea Werner 3 days, 13 hours ago / Reply

C.D. 2 - Full Gym: 14:25
Notes: Not sure if that run was 400 m but it sure felt like it!

Elizabeth Wenzel

Elizabeth Wenzel 3 days, 16 hours ago / Reply

C.D. 2 Limited Equipment: 18:56

Marc Grosse 3 days, 16 hours ago / Reply

C.D. 2 - Full Gym: 24:30
Notes: 30 pds

Eleuterio Ramos Jr.

Eleuterio Ramos Jr. 3 days, 17 hours ago / Reply

C.D. 2 - Full Gym: 26:20

AshliLee Crawford 3 days, 18 hours ago / Reply

C.D. 2 - Full Gym: 16:59
Notes: 15# DB

Andrew Nadler

Andrew Nadler 3 days, 18 hours ago / Reply

C.D. 2 - Full Gym: 24:35
Notes: 20lb dumbbells

Nelson Antunes 3 days, 19 hours ago / Reply

C.D. 2 - Full Gym: 24:50
Notes: 40# DB

Nelson Antunes 3 days, 19 hours ago / Reply

C.D. 2 - Full Gym: 24:50
Notes: 40# DB

Nelson Antunes 3 days, 19 hours ago / Reply

C.D. 2 - Full Gym: 24:51
Notes: 40# DB Mapped out 400m Forgot the hang part of the hang squat clean so went from the floor every rep. Oops.

Bill Clarke

Bill Clarke 3 days, 20 hours ago / Reply

C.D. 2 - No Equipment: 13:22
Notes: Did with my son, and after 30 sec trying to teach him how to clean with broom stick ... wisely decided to sub air squats! Thanks to CF Ferrum for posting the workout videos!

Bill Clarke

Bill Clarke 3 days, 20 hours ago / Reply

C.D. 2 - No Equipment: 13:22

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