The gym will be closed. Here is an at home workouts. If you are following along don’t forget to get your bench press in this week. 5 sets of 5 at 70 percent

Warm up
3 rounds
10 walking lunges
10 push ups
run 200

Strength- if you weights do either your bench if you haven’t or backsquats. 5 sets of 5 at 70 percent
If you have only dumbbells do and 8 minute alternating emom
even minutes 15 squats with a single db
odd minutes single arm floor presses 8 each side, or 10-15 push ups

Workouts
4 rounds
400 meter run (if 400 takes you longer than 2 minutes just do 1 minute out and 1 minutes back of running) or 400m machine
20 bent over rows with single db (10 each arm) or 10 bent over rows with a barbell
20 weighted or unweighted lunges (lighter weight. single db or light barbell)

Gym is still closed- these are at home workouts. If you want to borrow equipment let me know

Warm up
4 Minutes of Machine or running then
2 rounds
10 DB or barbell snatches
10 Db or barbell clean and jerks

For this workout you will need a dumbbell or a barbell and some running shoes or a machine.

Run or Machines 800m
60 Alt Db snatches (or 30 barbell snatches)
Run or machine 800m
60 single db clean and jerk-30 each arm- (or 30 barbell clean and jerks)
run or machine 800

Rest 5 minutes then
21-15-9
sit ups
burpees

At home workouts only for now. We will keep some weekend park workouts going and get a few workouts going on the outside of the gym shortly.

Warm up
3 Rounds
5 inch worms with push up
10 perfect air squats (do you have perfect squat, post it to the group page)
5 Push press (5 each arm if you have single DB, 5 total if you 2 dbs or a barbell)

Strength
Strict press
Reps and sets will depend on equipment you have at home.
If you have a barbell go 5 sets of 6 at a moderately heavy weight, where 5 and 6 reps are tough, but doable. If you have heavy enough DBS do the same. If you have a light dbs or not a lot of weight do 5 sets of 10 reps.
If you have no weights get inverted and do handstand push ups or if thats not in the cards do pike hspu off a box

Wod-
5 rounds for time – all with the same weight on the bar, this is just like the workout DT
10 deadlifts (barbell or double db or even a single db or kb will work)
8 Hang power clean
6 shoulder to overhead
Rest 1 minute
This workout will go pretty quick with lighter weight. add a round or two if needed.

*if you have only a single db do 8 on one side, 8 on the other side- same with shoulder to overhead.

We are still closed but are planning to start doing a few outside workouts here again at the gym later in the week. We will keep you posted on the Facebook members page.

At home workout.

Warm up-
3 Rounds
Run 200
10 push ups
10 squats with a 1 sec hold
10 lunges

No strength today just a longer workout

20 Minute Amrap
Run 400m
20 Burpees
*wear a vest if you have it.

Simple does not mean easy. We’ll throw some weights in there tomorrow. All workouts until we are open inside the building will be able to completed with a single DB or a barbell and weights so if you want to borrow something let me know.

Workout at Keystone Park! Be there at 8 ready to go.
17926 Gunn Hwy, Odessa, FL 33556

Theres going to be some dumbbells and some nice little runs.