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.

The gym is closed for a week or two. Let me know if you want to borrow some equipment.

Warm up
3 sets
5 Front Squats (empty bar) 
5 Push Press (empty bar) 
20 Single Unders

Strength (you can use a barbell or DB’s for this)
4 sets of 8 push jerks- 60 percent of 1 rep max

Wod

AMRAP 12 Minutes 
20 Pull Ups (bent over rows if you dont have a pull bar)
40 Thrusters (45/35) (these should be very light)
100 Double Unders or Single Unders 

• Target Rounds: 3+ 

Pull Ups should be done in big sets.  

Thrusters done with empty bar. Advanced athletes looking for a challenge should aim unbroken here. Weight must be extremely light, and athletes won’t hesitate to lift. The goal, regardless of skill, should be 2-3 sets. 

Remember the gym is temporarily closed while we get the build out done.
Here are some at home options.

Warm Up
Warm Up  
8 min AMRAP 
3 bird dogs (each side)
10 Heel Toe Rocks 
100 M Run 
5 Deadlifts (empty bar – build across) 
5 Hand Release Pushups 

WOD

10 sets: 
7 Deadlifts (135/95) (these are meant to be light. light is relative. if you DBs or Kb you can do deadlifts with those
10 Push ups 
100m Sprint 
-Rest 2 minutes between sets- 

• Target time each set: sub 1:15 

Each set should take no more than 2 minutes. Pick your DL weight and Push Up modifications to keep each set under 2 minutes. Deadlifts should be unbroken.  

• Time cap: 25 minutes 

Remember the gym is temporarily closed. Today would have been an all cardio day.

Here are some choices.
If you have a machine
Row 5k or ski 4k

Run 5k
Or run/walk 5k (3.12 miles)
Or Run/walk 20 minutes

Or longer interval run training
Run 800M rest 4 minutes
Repeat 4 times.