Flip The Switch
AMRAP 20
20 DB Deadlift/Odd Object Deadlift
20 Single Arm DB Hang Power Clean/Odd Object Hang Power Clean
20 Goblet Squat/Odd Object Squat
20 Single Arm DB Push Press/Odd Object Push Press
General Warm Up-
:20 Jog in Place
:20 Butt Kickers
:20 High Knees
:30 Good Mornings
:30 Active Spiderman
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Arm Circles (:15 Forward/ :15 Backward)
:30 Hops over DB/Odd Object
:30 Inchworm + (Knee) Push Up
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Invisible Object Strict Press
Movement Specific Warm Up-
*Start with lighter weight if available*
:20 Invisible Object Alternating Deadlift (Imagine Dumbbell or O.O. between the feet and practice settling hips down into set-up position)
:20 Alternating Dumbbell Deadlifts or O.O. Deadlifts
:20 Jump and Land in ¼ Squat
5 ¼ Squats (per side, with DB on shoulder, or with O.O. in front rack position)
5 Hang Power Cleans (per side, or with O.O.)
3 Tempo Goblet/O.O. Squats (3 Seconds Down, 3 Seconds Hold, 3 Seconds Up)
5 Goblet/O.O. Squats
*Complete the following on each side unless using an object that requires both hands*
5 DB/OO Strict Press
5 Dip and Stand Fast
5 Push Press
Warm Up Round-
4 DB Deadlift/Odd Object Deadlift
4 Single Arm DB Hang Power Clean/Odd Object Hang Power Clean
4 Goblet Squat/Odd Object Squat
4 Single Arm DB Push Press/Odd Object Push Press
WOD Modifications-
Reps- 15/10
Deadlift- Limit Range of Motion (Lower weight to knee or mid-shin instead of floor), Good Mornings, Supermans
Hang Power Clean- Hops over DB or Odd Object
Goblet Squat- Air Squat, Wall Sit, Glute Bridges or Hip Thrusts
Push Press- Strict Press, Use 1 Weight in 2 Hands to decrease loading per side, Floor Press
WOD Guidance-
Longer, steady effort today. Choose a light/moderate weight on your object that allows you to complete each movement in 2-3 sets to conserve grip. You are ideally using one weight across all movements, so let your overhead movement be the limiting factor on weight choice! Move in your first 5 minutes of this workout how you’d like to be moving in the last 5 minutes of your workout!
Question of the Day-
What’s some GOOD news you’ve heard or received recently?
Click HERE for #somegoodnews
Did one of our own creations for the final day stuck in the apt
10 rounds – 17:11 (C) and 19:25 (B)
20 lunges
10 dips
10 burpees
QOD: We get to go outside tomorrow after 14 days in a 500sqft apt under quarantine. And we are still in good health and good spirits. Hope everyone is also able to find the positives in these crazy times.
A big move across the world followed by strict quarantine all while keeping a positive attitude and healthy habits! You guys rock and we miss you! So happy you are able to get outside tomorrow and go for a run and enjoy your new city! Great workout as well!
I did the workout this morning – managed to complete 6 rounds in 20 minutes!
Happy Friday Light! Great Work Dianne. Today was don’t bring a friend Thursday haha!
5+49, 15# DB
QOD: Getting to spend a ton of bonding time with my kitten! Best assistant ever!
Pics or it didn’t happen. We need Kitten pics! Hope they were cheering you on as you crushed this one!
7+20
Stop it
Fast Eddie smashes it!
Flip The Switch – 5+48 (40)
Dude – I thought this was a good score…. but then I saw Eddie’s….
It all depends on the weight used gentlemen. You could go super heavy and get 4 1/2 rounds. Super light and get 9 rounds. Both got you fitter!
My man! Flipping the switch and changing places with the Hulk!
20# DB 7 + 32
The goblet squats were a killah!
QOD: Everyone on my global PS team, and their families continue to be healthy
Flip the Switch – 4 + 40 #10
Second Dan R on Goblet Squats being a “killah”!
Lisa Koverko (derivatives lawyer in Toronto) had a sweet baby girl named Chloe (TG NOT “Covida”) and mother and baby are both healthy!
5+20(35#)
Flip the Switch – 7 rounds (10# DB, didn’t have anything heavier but was still a challenging workout)
QOD – I got a new bird feeder and it seems to be attracting a lot of colorful birds to my yard! My other feeder was overtaken by the squirrel (who we named “Fat Fred”)
Flip the switch – 6+16, 20#