Friday, April 3, 2020

April 3 2020

Final weigh ins will take place today over zoom at 5PM. I will post the link on the Facebook page at 4:50pm. If you are using a desktop you'll be able to just click on the link and if you are using your phone you have all day to download the app and you'll then also be able to click the link off the facebook page.  If you aren't available at 5PM today to check in, touch base with me between then and Saturday morning.  Winner will be announced Monday here.  So far a lot of you guys have been doing awesome with the at home workouts, keep that going, a bunch of others are MIA and I hope they're not just laying around eating their life away now that they have an excuse to.  Either way anyone in or out of the challenge can feel free to join the meeting today to check in and let us know how you're making do with the current situation...

Strength and Conditioning:

For Time:

20 Clean and Jerks 95/65
15 Pull-ups
50 Double Unders
15 Clean and Jerks 115/75
15 Pull-ups
50 Double Unders
10 Clean and Jerks 135/95
15 Pull-ups
50 Double Unders
5 Clean and Jerks 155/105
15 Pull-ups
50 Double Unders

If you do not have a pullup bar you can make these barbell rows with the increasing load each round, be creative, work with what you've got.  Scale the barbell weight accordingly but take note that the load should increase each round.  You should be testing and building up to each weight in your warm up so that you have a plan and idea of how you will scale this before you start.  You guys are all veterans at this point, be confident and be safe 

Todays At home/No Equipment Workout: 

As Many Rounds as Possible in 15 Mins Of:

20 Backpack Burpee Ground to Overhead
20 Backpack Rows
50 Taps

*Fill your backpack fully tight with laundry, if you think it's too light, add some books to the middle
** If you have a pullup bar you can replace rows with 15 pullups
*** If you have a jumprope you can substitute the taps with jumps on the rope

Go all out and post your rounds and reps...
Be creative, work with what you've got...

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