I’M SURE ALL OF YOU HAVE HEARD WE ARE PERMITTED TO OPEN MONDAY.
CUOMO HAS SPOKE, THE VIRUS IS NOW OVER AND WE ARE ALL OK TO GO BACK TO WORK.
QUARANTINE IS FINALLY DONE AND WE CAN CROWD THE MALLS, THEATER’S AND GYMS WITH NO WORRY OF CATCHING A COLD.
I’LL UPDATE OUR OPENING AS THE WEEK GOES ON.
THRUSTER
20 SECONDS ON 10 SECONDS OFF
AS HEAVY AS YOU CAN HANDLE
WORKOUT:
E5MOM ( 4rds)
25/20 CAL ROW
20 LATERAL BURPEE OVER ROWER
START OVER EVERY 5 MINUTE
HELLO, HELLO, IS THIS THING WORKING?
OK, HOW ABOUT YOU SHOOT ME A TEXT AND LET ME KNOW WHAT EQUIPMENT YOU ARE HOLDING HOSTAGE. SO I KNOW WHO HAS WHAT.
BACK SQUAT
2-2-2-2-2-2-2
2 REPS @85% EVERY 90 SECONDS
WORKOUT:
12 MIN AMRAP
7 POWER CLEANS (115/85)
7 TOES TO BAR
7 BOX JUMPS (24/20)
UMMMM, AHHHHH, THE UHHH EQUIPMENT?
ANYONE, ANYONE…
5 ROUNDS EACH FOR TIME
RUN 400 METERS
15 CLEAN AND JERKS
REST 3 MINUTES BETWEEN ROUNDS .
♀ 65 lb. ♂ 95 lb.
UMMMM, REMEMBER THE EMAIL YESTERDAY ABOUT, YA KNOW RETURNING THE EQUIPMENT?
I’M THINKING MAYBE IT DIDN’T GO THROUGH, OR WAS IT YOU WERE WAITING A DAY TO BRING THE EQUIPMENT BACK!
OHH, THAT MUST BE IT, OK.
THANK YOU
BENCH PRESS
6-6-6-6-6
6 REPS EVERY 75 SECONDS @65-70%
METCON:
EVERY 2 MINUTES (10 rds)
35 DOUBLE UNDERS
9 THRUSTERS @ (95/65)
SO, THE GYM IS OPEN. EVERYONE IS WELCOME TO COME IN AND TRAIN. THE PROBLEM WE ARE RUNNING INTO IS, WE ARE RUNNING OUT OF EQUIPMENT WHEN THERE IS A BIG CLASS. I THINK THIS MAY BE DUE TO THE FACT THAT WE STILL DON’T HAVE ALL THE EQUIPMENT BACK YET. IT’S BEEN 5 MONTHS.
IS THERE ANY CHANCE EVERYONE CAN RETURN THE EQUIPMENT.
WE NORMALLY HAVE 7 15 KG BARS (WOMEN’S BARS). UNFORTUNATELY WE ONLY HAVE 2 BARS.
SO THE LADIES THAT COME INTO TRAIN ARE FORCED TO USE THE 45LB BAR. WE CAN EASILY SOLVE THIS ISSUE IF EVERYONE WOULD RETURN THE EQUIPMENT.
SINGLE LEG KETTLE BELL RDL
30 SECONDS ON/ 30 SECONDS OFF
10 ROUNDS TOTAL/ 5 ROUNDS EACH LEG
METCON
5 ROUNDS
500/400M SKI
400M RUN
PERFORM 6 SETS OF THE COMPLEX:
3 SNATCH GRIP DEADLIFT
2 HANG POWER SNATCH
1 OVERHEAD SQUAT
SAME BAR FOR THE FULL COMPLEX
COMPLETE ONE COMPLEX EVERY 75 SECONDS
METCON (AMRAP – Rounds)
EVERY MIN (8 ROUNDS)
Min 1 – 18/14 CAL ROW
Min 2 – 50 DOUBLE UNDERS
Min 3 – 18 WALL BALLS (20/14)
24 MINUTES TOTAL
IF YOU HAVE TAKEN YOUR PICTURES, GREAT! JUST MAKE SURE YOU TAKE A PICTURE FROM THE FRONT, BACK AND BOTH SIDES. THE MORE PICS BEFORE AND AFTER THE BETTER CHANCE TO SEE MORE FAT LOSS. SO MAKE SURE THEY ARE CLEAR, LIGHTING IS GREAT AND THE CLOTHES ARE THE SAME, NOW MAKE SURE YOU WEIGH YOURSELF.
THE CLEANING MACHINE WORKS GREAT ON THE FLOORS, YA KNOW WHAT EVEN WORKS BETTER THAN CLEANING THE CHALK? NOT THROWING THE CHALK ALL OVER THE PLACE TO BEGIN WITH.
KEEP THE CHALK ON YOUR HANDS AND NOT IN THE AIR AND WE’LL BE GOOD.
REMEMBER, THE MORE CHALK IN THE AIR THE BETTER CHANCE OF CONTRACTING THE VIRUS!
IT’S TRUE, I SWEAR.
SHOULDER PRESS
3-3-3-3-3
@80%
WORKOUT:
METCON (4 ROUNDS FOR REPS)
8 ROUNDS EACH EXERCISE
20 SECS ON/ 10 SECONDS OFF
– PULL UPS
– PUSH UPS
– SIT UPS
– AIR SQUATS
* RECORD LOWEST NUMBER OF REPS FOR THE 8 ROUNDS OF EACH EXERCISE*
FRONT SQUAT
10-3-10-3-10-3
COMPLETE 10 REPS @55% AND 3 REPS @85%
For Time:
50 POWER CLEANS (225/155)
– EVERY 2 MINUTES PERFORM 15/10 CAL. ASSAULT BIKE –
TODAY IS THE DAY, TAKE YOUR PICTURES AND WEIGH YOURSELF.
EVERYONE SHOULD BE INVOLVED UNLESS YOU FIT INTO THE SAME CLOTHING YOU DID BEFORE THE SHUT DOWN.
EVEN IF YOUR ARE NOT SURE ABOUT COMPETING, DO IT!
MOST OF US SHOULD BE INVOLVED, GIVE YOURSELF A GOAL EVERY WEEK
KEEP YOURSELF FOCUSED.
THIS IS THE PERFECT TIME TO DO THIS.
SO, LET’S GET ALL US FAT ASSES IN SHAPE!
REMEMBER, TAKE YOUR BEFORE PICS ON SUNDAY AND WEIGHT YOURSELF.
I AM SURE EVERYONE IS GOING TO PARTICIPATE, EVEN IF YOU DON’T THINK YOU HAVE A CHANCE FOR WHATEVER REASON, JUST DO IT ANYWAY.
IT KEEPS YOU INVOLVED AND FOCUSED ON GETTING IN SHAPE.
Metcon
(10 Rounds for time)
10 SETS:
(NEW SET EVERY 3 MINUTES)
200M SPRINT
10 BURPEE BOX JUMP OVERS
24/20
FOR THE WOD, AFTER YOU FINISH A ROUND WAIT 2 MINUTES AND 30 SECONDS THEN WALK TO THE 100, SPRINT BACK AND PERFORM ANOTHER ROUND
DEADLIFT
3-3-3-3-3-3-3
EVERY 75 SECONDS PERFORM 3 REPS
@80-85%
WORKOUT:
21-15-9
THRUSTER @95/65
C2B PULL UP
