Workout 4-23-2020

training Apr 23, 2020
 

FOR TIME 

  • 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,...

Continue Reading...

Quad Online Workout 3.19 (Video)

training Mar 19, 2020
 
25 min AMRAP
- 20 Double Unders
- 8 Dumbbell Rows each side
- 2 Burpees (add 2 burpees per round)
 
Additional Options
- 40 singles for double unders
- No dumbbell? Fill a jug of water, grab a backpack, bag of potatoes...get creative ;)
Continue Reading...

Quad Online Workout 3.18 (Video)

training Mar 18, 2020
 

Today we've got 20 minutes of work with 4 different sections.

 

Minute 1-5 is AMRAP #1:

10 Dumbbell Squats

25 Yard Farmers Carry

 

Minute 5-10 is an AMRAP #2:

16 Step-Ups

12 Lunges

 

Minute 11-15 repeat AMRAP #1:

10 Dumbbell Squats

25 Yard Farmers Carry

 

Minute 15-20 repeat AMRAP #2:

16 Step-Ups

12 Lunges

 

Alternatives:

- Use goblet squat or air squat

- Body weight lunges

- Sub 10 burpees for farmers carry

 

Colors - Black Pumas

Continue Reading...

Quad Online Workout 3.17 (Video)

training Mar 18, 2020
 

Happy St. Patricks Day!

For this workout you will set a running clock, you have two minutes to complete all three movements. If you have time left over, use it to rest.

E2MOM 10 Rounds

  1. 8 Dumbell Deadlifts

  2. 6 Overhead Presses

  3. 12 Sit-Ups

  • Men's RX: 50 lbs

  • Women's RX: 25 lbs

We will be posting online workouts daily - follow @quad_online for more workouts like this!

Continue Reading...

Quad Online Workout 3.16 (Video)

training Mar 16, 2020
 

20 Minute AMRAP

6 Dumbbell Snatches
30 Double Unders (60 Single Unders)
10 Hand-Release Push-Ups
200 Meter Run

If you don't have equipment available, do this instead!

20 Minute AMRAP

20 Air Squats
20 Squat Jumps
10 Push Ups
200 Meter Run




 

Continue Reading...
Close

50% Complete

Sign Up For Your Free Class Today