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Miss Class? Check out the archived footage HERE
Click HERE
Miss Class? Check out the archived footage HERE
Weird Flex
50-40-30-20-10
Push-ups
Sit-ups
DB/Odd Object Row (25-20-15-10-5 Strict Pull-up if available)
1 min plank after each round
General Warm Up:
3 rounds
:30 Sec Mountain Climbers
:15 Sec Arm Circles forward
:15 sec Arm Circles backward
:30 Inchworm to Spiderman Lunge each leg)
:30 Alternating Scorpion Stretch
Movement Specific Warm Up:
Push Up
5 Elevated Box/Table Push Ups
5 Knee Push Ups
5 Full Push Ups
5 WOD Push Ups
Sit-ups
5 Slow controlled Sit- ups
5 Faster pace Sit- ups
DB/Odd Object Row
5 Scap Retractions w/Dumbbell or Odd Object or on Pull up bar
5 Tempo Rows (3 sec up,3 sec hold, 3 sec dow) or 3 Strict Pull- ups
5 Full Rows or 5 Pull-ups
Plank
:20 sec High Plank Hold w/alternating Shoulder Taps
:20 sec Low Plank Hold on forearms
:20 sec High Plank
Warm Up Round:
5 Push-ups
5 Sit-ups
5 Dumbbell/Odd Object Rows
:20 sec Plank Hold (High or Low)
WOD Modifications
Reps- 40-30-20-10-5, 25-20-15-10-5
Push-ups – reps,elevated to a box, from knees, floor press, overhead press
Sit-ups- reps, hollow rock, hollow hold in seconds ( ), standing high knee raises
Plank- :45 sec or :30 sec, Hollow hold, Tuck Hold, Bird Dog
WOD Guidance
Break up push ups and rows into manageable sets and keep moving on sit ups. Take a quick break from plank hold if you need to.
Question of the Day
If you had a pet Tiger, what would you name it?
Bendice – 23:19
Push up (BREAK THIS UP EARLY), sit-up, row, plank
Great advice to break up those push-ups early! Crushed it!
21:10 with modified pushups from knees (25-20-15-10-5)
10# row
QoD- Tony
21:20 with modified pushups from my stone wall and (25-20-15-10-5) #10 row.
I hope the figurative fist bumps were flying! Miss you two!
strict pushups (25-20-15-10-5), 25# row
Took about half an hour, the pushups were brutal. Might keep the challenge going through April to get swole
So swole. I love it! Great Work Branden!
Weird Flex : 23:22
Eddie stop being so fast
Working on getting to your level 🙂
Eddie get faster. Rising tide lifts all ships!
Weird Flex: 28:18
box push-up, sit-up, tempo row w/ filled 40oz hydroflask, plank
So great Michelle! You are absolutely crushing these workouts! Great idea using the hydro flask!
Weird Flex- 25:23
Push-ups
Sit-ups
DB Individual arm row (40)
1 min plank after each round
Me and my buddy, my buddy. Jared to the 40# DB. Nice work bro!
Weird Flex – 24:30
Push-ups to 24”
Sit-ups
Single arm row (18#)
1 min. plank
And a mobility washout! Check out the final minute of the vimeo archive for some Lauren footage. Nice Job Kerri!
Awww, can’t believe I missed it! So cute!
25:23
PU
SU
50lb row
Plank
QOD: Sean
50lb row ain’t no joke!
LOL! Pete the Tiger King!
Push ups to weight bench / Sit-ups / DB Row (25#) / 1 min plank
Reps – 50 / 40 / 30 / 20 / 10
17:15 – flew through this one – rested every 10-15 push ups, no rest otherwise
QOD: Pet tiger name: Bruce
Flew is right! Great Work Dan!
Bruce is a great name for a pet Tiger!
21:08
50-40-30-20-10
Pushups
Ab mat sit-ups
Bent over rows (2 arms) #40
1:00 sit-ups
LFG
^1 minute plank
I know it wasn’t for time but wow that’s fast! Nice and high over the middle and you knocked it out of the park. Jimmy Typo FTW!
Wierd Flex: The video said don’t worry about time, so I didn’t. Forgot to do the planks in between so did them all at the end, walking two loops around my first floor in between each. Broke up the 50 pushups 25/15/10, then dropped the 10, did 30 unbroken, etc. to my kitchen counter 36 inch
Situps as prescribed
rows were 10 lb dumbbell full number of reps each arm, broken same as pushups but needed 20/10 break up for the round of 30, then 20 unbroken, etc.
Never could have done this without the pushup challenge!
Tiger name: Lily
Push up challenge paying off big time! Great work Ann and way to sneak in the planks at the end! Also love the name Lily for a tiger!