Day 5

Saturday Mar 28 2020


The community workout may not be taking place today but that's no reason to not have your own with your family at home. Let's do a partner workout! 

20 minute AMRAP
Each partner completes 100m Sprint individually
then both partners accumulate (one partner works at a time) 50 Burpees
Each partner completes 100m Sprint individually
then both partners accumulate (one partner works at a time) 50 Hollow Rocks
Each partner completes 100m Sprint individually
then both partners accumulate (one partner works at a time) 50 Air Squats

There, we can still have a community workout, just with our own little mini communities. The Saturday Community workouts are for most of the members of CFGB the first time they experienced our little gym and once the doors open back up that tradition will continue.
Have a memorable Saturday!

1.) 50-30-10
GHD Sit-ups (regular sit-ups)
Box Jumps 24/20” (Jump to a stair if no box available)
Walking Lunge
Workout description: https://youtu.be/WPUHWq9VyUs
*2.) Every 3 minutes for 15 minutes 3 Back Squat @ 80%
*3.) 5 rounds
50m Dumbbell Waiter Carry R arm
Run 50m with Dumbbell back to start point
50m Dumbbell Waiter Carry L arm
Run 50m with Dumbbell back to start point
*4.) 20 minutes Max Effort Handstand Walk/practice
Note: Concentrate on the toes of your lead foot pointing towards the sky as you kick up
*5.) 10 minute EMOM
Odd: 12 Toes to Bar (v-ups) 
Even: 10 Hollow Rock 




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Sarah McKee12d

Awww Cookie and Evil Coach Jason 🥰🥰🥰

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Sit ups Decided to have a whoops when jumping on the wooden box... got a lovely goose egg on my shin.. 😡 Back squat 2 sets of 3 reps at #225.
Didn’t set a timer. Subbed tricep dips for sit ups, step ups, and weight vest. Ab emom
4 mi walk & 12:56 w/ sit ups
buy in with a row or run
work out-: reg sit ups...DeBaker's done.
Gracie 11:49 grant 15:20
LilG 15ghd/35abmat,10ghd/20abmat,10ghd
12:19 abd mat su, box jump to porch step
20 min AMRAP @ home.
BS 220#.
Laura was ill :(
55# lunges. 5 pause BS every 3 min for 4 rounds at 70% (165)
DOMS was a biatch!! Just more personal ROM WOD. & FeetUp™️