TODAY’S THE DAY!
CLASSES ARE 6:30, 7:30 AND 8:30AM
THEN
4:30, 5:30 AND 6:30PM
HOPEFULLY WE’LL BE GOOD TO GO WITH NO ONE BOTHERING US.
BACK SQUAT
5 X 3
3 REPS EVERY 75 SECONDS
WORKOUT:
50ft Front Rack Dumbbell Lunge (50s/35s)
50 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
40 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
30 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
20 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
10 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
One of the best things we can do to combat the virus is to eat well and train regularly.
But we can all agree most didn’t choose this defense against the virus.
I’ve heard it’s been called the covid-15, in reference to the freshmam-15.
We all know how to eat well, we all know what good and bad foods are but yet we keep eating poorly.
It’s not an education on nutrition that we need, it’s just to learn to make better choices when it comes to eating.
So let’s give up the Tom Foolery and take responsibility for what we eat.
Make the right choice when you eat.
WORKOUT:
27-21-15-9
CAL BIKE
TOES TO BAR
BURPEE
THIS IS THE LAST COVID FRIDAY!
MONDAY WE’LL BE OPENING WITH LIMITED HOURS.
THE HOURS WILL BE AS FOLLOWS:
6:30, 7:30 AND 8:30 AM
4:30, 5:30 AND 6:30 PM
IF YOU TRAIN AT A DIFFERENT TIME NOW, YOU CAN STILL TRAIN AT THE SAME TIME.
AFTER 8:30AM THE GYM WILL BE OPEN FOR OPEN GYM SO YOU CAN COME WHEN YOU WANT TOO.
PLEASE, IF YOU HAVEN’T RETURNED THE EQUIPMENT, PLEASE DO SO THIS WEEK, WE ACTUALLY RAN OUT OF ROWERS ONE DAY, YA KNOW SO WE COULD USE THEM BACK ALONG WITH THE OTHER STUFF
THANKS
ALSO, PLEASE MAKE SURE YOU CLEAN THE EQUIPMENT THOROUGHLY AFTER YOU USE IT AND RETURN IT TO THE PLACE YOU GOT IT FROM.
NO ONE WANTS USE A BAR THAT WAS SWEAT ON BY SOMEONE OTHER THAN THEMSELVES.
LIFT:
SHOULDER PRESS
3-3-3-3-3
3 REP EMOM
WORKOUT:
EMOM:
1ST MINUTE: WALL BALLS 10 REPS @20/14
2ND MINUTE: BIKE FOR CALORIES 10/4
3RD MINUTE: HANDSTAND PUSH UPS 10/5
COMPLETE THIS FOR 21 MINUTES
IF YOU CAN’T COMPLETE THE NUMBER OF REPS IN THE MINUTE ALLOTTED PICK A NUMBER YOU CAN COMPLETE AND USE THAT NUMBER THE WHOLE 21 MINUTES
LIFT:
POWER CLEAN
3 REPS EMOM
10 MINUTE TOTAL
WORKOUT:
“HELEN”
3 RDS FOR TIME
RUN 400
21 SWINGS @55/35 (OVERHEAD)
12 PULL UPS
BENCH PRESS
7-2-7-2-7-2
90 SECONDS BETWEEN SETS
7 REPS @60%
2 REPS @85-90%
MEN
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
WOMEN
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
SCALED MEN
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
SCALED WOMEN
For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl
Time cap: 9 min.
WE’LL BE OPENING WITH CLASS TIMES NEXT WEEK.
THIS IS THE LAST WEEK OF OPEN GYM TIME.
NEXT MONDAY WE’LL BE STARTING CLASS TIMES AGAIN.
SUMO DEADLIFT
5 X 5
5 REPS EVERY 75 SECONDS
WORKOUT:
10 RDS
3 HANDSTAND PUSH UPS
6 STEP UPS WITH 50/30 LB DUMBBELLS
12 GHD SIT UPS
3 SETS
FOR TIME:
50 WALL BALLS (20/14)
50 KETTLEBELL SWINGS (53/35)
*NEW SET EVERY 10 MINUTES*
YOUR REST IS THE TIME LEFT FOR EACH 10 MIN ROUND
EVERY 3 MINUTES (10 rds)
15/12 CAL ASSUALT BIKE
5 STONE CLEANS (150/100)
I’M THINKING OF OPENING NORMAL CLASS TIMES.
I’M WONDERING IF EVERYONE WILL COME BACK AND TRAIN AGAIN ?
OR ARE WE WAITING FOR SOMETHING ELSE ?
BENCH PRESS
10 REPS – 3 REPS – 10 REPS – 3 REPS – 10 REPS – 3 REPS
@50% – 80%
REST 90 SECONDS BETWEEN SETS
8 sets
300/250m Row
-Rest 1 minute between sets –
SPRINT EACH ROW
