Monday Home Workout

April 13, 2020 / By j0ssy
BUTT AND GUTT BURNER ??
Courtesy of Christie, Matt, and Andrew from Clatskanie Fire
10:00 AMRAP
15 jump squat or weighted squat
3 wall walk
*rest 5 min*
10:00 AMRAP
15 box jump or tuck jump
5 hollow or tuck rocks+10 flutter kicks+10 alternating opposite knee/sky punches
Thank you for demoing, Matt and Andrew @outsider_88
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Friday Home Workout

April 10, 2020 / By j0ssy
Steve and Courtney are bringing you a workout today that just requires a dumbbell or kettlebell, or whatever weight you can find around the house. If you are following along and not a member, feel free to donate PayPal jocelyn@pdxstrength ????⠀
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For Time:⠀
30 DB Snatch⠀
30 Burpee⠀
30 DB Squat⠀
30 Burpee⠀
30 DB Push Press⠀
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Quick burner today, aim to push the pace and see if you can do one or all of the DB portions unbroken! Don’t have a DB, get creative or talk to your team coach for suggestions! Have Fun!
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Wednesday Home Workout

April 8, 2020 / By j0ssy
Butt and gut with a hint of cardio! ??????☠️☠️☠️☠️☠️☠️
3 rounds
1:00 heel slides
1:00 V-up tucks
1:00 elevated hip thrusts
1:00 elbow to hands
Rest 1-2 min between sets
3 rounds
:45 step ups
:45 alternating V-up
:45 jumping or wt. lunges
:45 drunk planks
Rest 1-2 min between sets
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Tuesday Home Workout

April 7, 2020 / By j0ssy

I did this workout last night using a fit ball. Hopefully you have one around the house. Fit balls are a great addition to your home gym, they are inexpensive and there’s tons of exercise you can do with them. Let me know how this goes if you try it. ??? Following along and not a member? You can donate to jocelyn@pdxstrength.com

5 rounds
30 fit ball jack knifes
30 fit ball wall squats ( weight optional)
30 fit ball mt climbers
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Monday Home Workout

April 6, 2020 / By j0ssy

Looks like the weather will be perfect for this workout. No worries if you can’t run, we provided alternatives. Thanks Christie for the radical workout. We hope you enjoy it. Not a member and following along, please consider a PayPal donation jocelyn@pdxstrength.com ????

800m run
15 double pushup burpee
30 elbow rotations
400m run
15 double push-up burpee
30 elbow rotations
200m run
15 double push-up burpee
30 elbow rotations
Scaling/inside options:
Round 1: 400m farmer carry or 4 minutes continuous combination of high knees and but kicks
Round 2: 200m farmer carry or 2 minutes continuous combination of high knees and but kicks
Round 3: 100m farmer carry or 1 min continuous combination of high knees and but kicks
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