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Workout 4-28-2020

Uncategorized Apr 28, 2020

5 Rounds for time

20 Alt Rev Lunges

200M Run

20 Anchored Sit ups

200M Run


RX Men: 40Lb dumbbell

RX Women: 25Lb dumbbell


This one is a burner. Try to complete each round in under 5 minutes. Watch out for the leg lifts because they can eat up a bunch of time. 


Lunges: When lunging most of the work should be performed by the lead leg. So focus on your front glute and quad when completing the motion. Stay balanced and keep your core braced. 


Anchored leg raise: Be sure to have your arms fully extended during this movement. Brace your core and get rid of any space between your lower back and the ground. Then lift while keeping those legs straight


Be sure to let us know how you did

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Workout 4-23-2020

training Apr 23, 2020


  • 20 DB Push Press
  • 20 DB Squat Cleans
  • 20 BW Squat Jumps
  • 18 DB Push Press
  • 18 DB Squat Cleans
  • 18 BW Squat Jumps
  • 16 DB Push Press
  • 16 DB Squat Cleans
  • 16 BW Squat Jumps
  • 14 DB Push Press
  • 14 DB Squat Cleans
  • 14 BW Squat Jumps

RX men: 40# dumbbell

Rx women: 25# dumbbell

Goal: Under 20 minutes


Alrighty, today’s workout it a fun one. We’re chipping off two reps of each exercise after each round. Starting at 20 reps and ending at 14 reps. Your goal should be to move steadily and not too quick in the beginning. Break up the sets of 20 int a couple blocks of 5 or 10. 

push press: The whole point of this movement is to generate force from the floor up. Bring your dumbbells up to your shoulders, bend slightly at the hip and knee. Drive up with your legs and follow with a shoulder press.

DB Squat Cleans: This a fun one but can be a little intimidating, so let me walk you through it. The first movement is a deadlift. Drive your hips back toward the wall,...

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Quad Online Workout 4.4 (Video)

Uncategorized Apr 22, 2020

4 Rounds for Time
25 American KB Swing
100 Single Unders

RX Men: 40# Kettlebell or Dumbbell
RX Women: 35# Kettlebell or Dumbbell

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Quad Online Workout 4.3 (Video)

Uncategorized Apr 22, 2020

6 Rounds

40 Step Ups (20 each leg)
400m Run
40 Shoulder Taps

RX Men: 40# Dumbbells - 24” Box
RX Women: 25# Dumbbells - 20” Box

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Quad Online Workout 4.2 (Video)

Uncategorized Apr 22, 2020

For Time:

30 DB Clean & Press
30 Burpees
30 DB Thrusters
30 Burpees
30 DB Squats
30 Burpees

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

Goal: 12-18 min

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Quad Online Workout 4.1 (Video)

Uncategorized Apr 22, 2020

20 Minutes AMRAP

- 5 Single Arm Dumbbell Squat (each side)
- 8 Single Arm Dumbbell Push Press (each side)
- 10 Dumbbell Toe Touches

Score: # of Rounds

RX Men: 40# Dumbbell
RX Women: 25: Dumbbell

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Quad Online Workout 3.31 (Video)

Uncategorized Apr 22, 2020

Be sure to warm up your hammies on this one. Start with at least two rounds of inchworms, body weight squats, high knees and butt kicks.

4 Rounds

800m Run
15 Deadlifts
10 Push ups + Renegade Rows
800m Run

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

Score: Total Time
Goal: Under 17 Minutes

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Workout 4-22-2020

Uncategorized Apr 22, 2020

25 Min AMRAP

  • 20 American KB swings
  • 12 alt Cossack squats
  • 15 Box jumps

Complete as many rounds as possible in a 25 minute timeframe. 

Rx for men: 50# kettlebell
Rx dow women: 35# kettlebell

Goal: 12 rounds

Swings: when swinging your kettlebell or dumbbell be sure to hinge at the hip and push your glutes to the wall behind you. If you feel your hamstrings and glutes working you’re on the right track. 

Cossack squat: make sure you have a wide enough stance and sit back on your heels when descending. The load should be put on the bent leg and a slight stretch should be felt on the straight leg. 

Jumps: find something sturdy to jump or step up on. Land with your fleet flat on the box and be sure to lock your hips out at the top of the motion. 

Get after it and let us know how many rounds you got! 

Want more? Let’s get you set up on a coaching call to ramp up your training. Email: [email protected] to get started


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Quad Online Workout 3.30 (Video)

Uncategorized Mar 30, 2020

5 Rounds

20 Dumbbell Thrusters
15 Box Jump
30 Double Unders

Rest 1 min in between rounds

RX Men: 40# DBs - 24” Box
RX Women: 25# DBs - 20” Box

Score: Slowest Round Only
Goal: under 4 min

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Quad Online Workout 3.23 (Video)

Uncategorized Mar 23, 2020

New week, more workouts coming right to you. Start your clock at the beginning of this workout and share your photos/videos and total time to complete all five rounds - be sure to tag @quadonline. Widen your feet on the renegade rows to help balance and keep your core tight!


5 Rounds

10 Renegade Rows

10 Dumbbell Thrusters

15 Dumbbell Hop Overs



5 rounds

20 Push-ups

20 Air Squats

20 Jumping Lunges

Women: 20 lbs

Men: 35lbs

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