Join Virtual Class @7am, 9am, or 5pm. Endurance @ 11am. Core and Cardio @ 12pm. Bodybuilding @ 1pm. Mobility @ 4pm
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Helen-ish
3 Rounds
400m Run/500m Row/1000m Bike
12 Pull-ups
21 Push-ups
WOD Modifications-
Run- 300/200m
Row- 400/300m
Bike- 800/600m
Pull Up- Ring Row, DB/Odd Object Bent Over Row
Push Up- Elevate to Box or Table, Knee Push Up, DB/O.O. Floor Press
WOD Guidance
Aim for consistent times on your run/row/bike. Break the pull-ups/rows and push-ups as needed to stay moving without any major breaks.
Daily Class Schedule
Box Brief
Lots going on this week in addition to our virtual classes! Check it out below..
*To attend, use our normal Zoom link- https://zoom.us/j/
Thursday 4/23 @ 630pm – Thirsty Thursday
Grab your protein shake, glass of wine, beer, or whatever you are drinking for a night of virtual socializing with Coach Erin!
Sunday 4/26 @ 10am – Pop Up Gymnastics Class
Join Coach Katrina for a gymnastics class full of core work, pressing, pulling, and more! What you need: your bodyweight and a dumbbell, kettlebell, or odd object
Daily Tabata
Question of the Day-
What sweet treat is the winner on YOUR snack bracket?
9:57
400m run
15 air squats
21 pushups (no mod finally!)
Daily tabata – check
helen-ish 10:14
only did 12 pushups on the 1st 2 rounds, so made those up at the end, not sure if distance was full 400 – ran 1:50 time
Did Tabata
QOD – Honey Buns
Helen-ish – 13:58; but my workout buddy suggested that we add a run at the end – so we did! Elevated push-ups against my stonewall.
QOD – none of the above – my go to – ice cream…
10:43 (400m, 25# bent over row, 21 push-ups) + tabata.
Helen-ish: 13:15 (400 m run, 12# bent over rows, push-ups to a chair)
QOD: chocolate cupcakes, not even a question
Helen-ish: 9:57
Helen-ish – 9:30 (12 db rows per arm instead of pull-ups, 52.5lb db)
QOD – the only thing I’ve eaten on the bracket are the chocolate marshmallow pies, so I’ll go with that
Skipped Helen-ish and did today’s Core & Cardio class – 17:20
3 rounds:
100 high knees
50 mountain climbers
10 inchworm + push-up
20 leg lifts over object
30 air squats
+ tabata
QOD: Star crunch! I feel very strongly about this.
Never even heard of that Star Crunch! I guess we were more of a “Hostess” snack family than “Little Debbie” on the rare times when we were allowed to have pre-packaged snacks in our strict household!
Helen-ish- 8:31 (40’s)
Tabata✅
Helen-ish – 8:42 (90 seconds of jumping jacks each round, push-ups from knees) + tabata
QOD – the brownie
.6 mile bike / 25# DB row / 21 Push ups
8:58
Plus tabata….
QOD: Those swiss rolls were good. I would unroll them and eat all of the creme filling first…
Off the menu
5 rounds
50 du
40 sit ups
30 air squats
20 pushups
10 burpees
20:17