Concrete Body Crossfit

4-1

WITH ANY HEAVY OBJECT:
Lawnmower Row 4×10 each
paired with
Single Leg Romanian Deadlift 4×10 each

Split Squat Thruster 4×10 each
paired with
Figure 4 Reverse Crunch 4×10 each

With a water bottle/jar in each hand:
Sun Gods
Every time you drop your hands = 1 Burpee

ZOOM https://zoom.us/j/540993086

3-30

100 Push Ups For Quality

Death By Squats

Zoom: https://zoom.us/j/185472522

3-27

1 Burpee Push Ups
2 Mountain Climbers
3 Sit Ups
then
2-4-6 of each
then
3-6-9 of each
then
4-8-12 of each
etc
until
10-20-30 of each
then back down to 1-2-3 of each

Zoom Link: https://us04web.zoom.us/j/799138874

3-25

30 Seconds of each
1. Alternating Side Lunges
2. Box Jumps or Squat Jumps
3. Split Jumps
4. Speed Squats
5. Mountain Climbers
6. Push Ups
30 Seconds rest between exercises. 3 Sets.

Zoom Link: https://us04web.zoom.us/j/675768135

12PM Sharp!

Starting on Wednesday we will be holding virtual workouts on Zoom. The schedule will be Monday/Wednesday/Friday at 12 noon. I will post the workouts and the login links prior to the day. See you then!

3-21

For Quality:
1. 20 Divebomber Push Ups https://www.youtube.com/watch?v=neiHSQrS0YI
2. 20 Air squats
3. 20 Crunches
4. 10 Burpees
5. 10 Russian Twists https://www.youtube.com/watch?v=JyUqwkVpsi8
6. 20 Push-ups
7. 20 Mountain climbers
8. 20 Flutter kicks https://www.youtube.com/watch?v=BlJQtdcCzeA
9. 10 Burpees
10. 10 Ins and Outs https://www.youtube.com/watch?v=XSxkMdYCWZY
11. 20 Push-ups
12. 20 Jumping Jacks
13. 20 Alternating Supermans https://www.youtube.com/watch?v=nCac1SZNmnY
14. 10 Burpees
15. 50 Sun Gods https://www.youtube.com/watch?v=otOQFSXdAAU
16. 20 Push-ups
17. 20 Lunges
18. 20 Hello dollies https://www.youtube.com/watch?v=stI57f5U2pA
19. 10 Burpees
20. 10 Russian Twists

3-20

Every Hour on the Hour for 5 hours

3 minutes of:
3 Jumping Jacks
3 Mountain Climbers
3 Burpees

3 minutes of:
2 Spiderman stretches each side
Plank for the remainder

3 minutes of:
Lunge Complex https://www.youtube.com/watch?v=c2UtFRbUeAc

3 minutes of:
3 Prisoner Push ups https://www.youtube.com/watch?v=lYYa8PbBaE8
3 Sit Ups

Rest til the top of the hour. Do for 5 hours.

 

ATTENTION: In light of the shelter in place order, Concrete Body will be closed until further notice. Hopefully not too much longer! In the meantime here are some at-home workouts:

3-19

5 Rounds:
10 Couch Hip Thrusts  https://www.youtube.com/watch?v=DPvZP6Sv2nc
12 Reverse Lunges total
14 Shoulder Taps https://www.youtube.com/watch?v=wcKyqAMqueQ
18 Supermans https://www.youtube.com/watch?v=z6PJMT2y8GQ

3-18

Pack a backpack with at least 20 lbs of weight. Water or bricks work great. Walk for two hours.