Day 2

Wednesday Mar 25 2020


So we are deemed a non essential business but if you need your bathroom remodeled or want a Big Mac you're good to go! Anyways, not gonna complain. We may not be able to fitness together but luckily with the internet we have options. Every day my little Gracie and I will be doing the home workout for you all to see as well as explaining the standards and anything else that I think may be confusing to you all. JT will continue publish videos as well from his personal garage gym. There also apparently is this thing called Zoom out there where you can work out with others via livestream of some sort. I'm a little behind in the times on that but I got some good friends that are going to get me up to speed. 
Description of workout and warmup: https://youtu.be/XX-3T8DITQg
Warmup: https://youtu.be/sxKccTQxPhg
Workout: https://youtu.be/OINP0W0J7Fs
We are going to make the best out of this and when it all ends hopefully we come out stronger! While you are stuck at home if you are deemed a non essential worker take this time to spend some quality time with your spouse, kids, dog, a book, your plant, etc. but if I can recommend anything to all of you get off of Facebook, Instagram, news and any other social media that I'm unaware of. Enjoy what surrounds you and make sure your bubble is in order before using all your energy on things way outside of our grasp and control.
Yo Wednesday, here we come!

Part 1, 4 & 5 equipment free
1.) 10 rounds of 1 minute on 1 minute off of:
60’ Shuttle Run (15’)
Max Effort Burpees (complete as many as possible until the time runs out)
*2.) Every 3 minutes for 6 rounds 3 Overhead Squat @ 75%
*3.) for time:
5 Muscle Ups
50’ Sandbag Carry 150/100lb
4 Muscle Ups
50’ Sandbag Carry 150/100lb
3 Muscle Ups
50’ Sandbag Carry 150/100lb
2 Muscle Ups
50’ Sandbag Carry 150/100lb
1 Muscle Up
50’ Sandbag Carry 150/100lb
*4.) EMOM for 10 minutes
10 Push-ups
10 Sit-ups
*5.) 4 Rounds
1 min Scorpion Stretch, per side
1 min Seal or Sphinx Stretch









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Theresa Rosenquist15d

😃 ^^ Great pic!! ^^

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Bruce Hoffort15d

Those Big Mac Junior’s look legit though.

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Grant Soletski15d

Lol, Bets and I were eying that double Big Mac

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Part 1 done part 4 8 rounds +5 pushups
4 mi walk at a brisk pace
152 burpees (17 round 1, 15 each of the rest)
OHS @ 135 EMOM 10 push-ups and sit-ups ☑️
Garage Day 2
Chipper: 50 Kettlebell Swings, 35 lbs, 50 Sit-ups, 50 Double Unders, Run, 400 m, 25 Kettlebell Swings, 35 lbs, 25 Sit-ups, 25 Double Unders, Run, 400 m, 12 Kettlebell Swings, 35 lbs, 12 Sit-ups, 12 Double Unders, Run, 400 m, 6 Kettlebell Swings, 35 lbs, 6 Sit-ups, 6 Double Unders, Run, 400 m, 3 Kettlebell Swings, 35 lbs, 3 Sit-ups, 3 Double Unders, Run, 400 m. 20:21. 10 Alt. EMOM: 15 KB Deadlifts 55lbs, 5 HSPUs.
150burpees. OHS 5 reps each 45/55/65/65/75/75#. EMOM done.
Grace 129 Grant 152
14,14,14,15,16,16,16,17,18,19 = 159
5 mile run
44:14
11,12,12,13,13,13,14,15,16,17 = 136 (10 hollow rocks instead of shuttle)
10 minute abs
10,8,8,8,8,8,8,8,8,8
MOD:10 DB FS @55 & ME BPs ❤️CFGB
C&J: 135,165,185,205,225,235,245,255,265, failed 275#
AMRAP6 of (8) 115# Thrusters & 50 DU from 3-13-20 complete with 5 rounds + 1 Thruster / 10 rounds of 10 cal Echo Bike, 10 burpees, 1 minute rest complete in 18:04.
5.25 mile 🏃🏻‍♀️
20 min AMRAP: 100m assault run 10 HPC (95) 10 DB snatches. 5 rounds: 10 single leg DL (5R/5L), 10 Bulgarian split squats, 10 DB OHS (w/pause), 10 lateral lunges. (All done w/ 35# db... so happy to have this piece of equipment 🤗)
1. 52 burpees** & Annie**
**1: 100m row&burpees; **Annie: 6:35 w/ 9SU:1DU, feet grounded. 😃; DL: 8x{3@#185 E90s