Warm Up: 3 rounds 100m Run 6 Forward Lunges 6 Lateral Lunges 10 Arm Swings/Circles 10 Wrist Circles
Workout: “Nancy” 5 Rounds: 400m Run 15 Overhead Squats 95/65 INT-85/55 BEG-75/45 Home Version- 5 Rounds 2 Minute Run(if 400m is unknown) 15 Air Squats (or Single are DB/KB OHS if available) –Coaches Notes– Nancy is a benchmark workout, so for those who have done this workout before you should be able to have a goal in mind. If you haven’t gone through it yet set small goal within the workout. Maybe try to do the 15 OHS unbroken, or for at least half each round, maybe you will try a new weight. If the OHS is something you are working on STAY SUPER LIGHT to work on quality reps, front squats should be a very last resort option. The volume of this workout does add up but it should still take you under 20 minutes, I would say from around 12 to 16 minutes.
Optional Accessory Work: Option 1: Push Ups 4×10 QUALITY REPS Try to keep elbows close to your body, not flared out, and lowering all the way down so that your chest hits the ground. If you need to go to your knees that’s fine. Focus on Having your shoulders and hips fall and rise at the same time, no wormy reps.
Option 2: Russian Twist 3×20 Reps Unweighted reps for quality
HomeWod: If you have DBs or KBs the “*” movements can be weighted. If equipment is limited then do the workouts as written. WOD 1: 20 Min EMOM: *10 Burpees OR 10 minutes of burpees
WOD 2- 12 Rounds of: *20 Air Squats (or jumping air squats if you feel fired up) 7 V-ups or Sit Ups OR 12 Rounds of: 15 Air Squats 7 sit-ups or hollow rocks
*Remember if you are not comfortable coming in, but feel fine, you should still be working out. We will gladly provide you with one on one online coaching. We can make anything work. No equipment, no problems. 1 set of dumbbells would be more than enough for most, if you have a home gym we can get really specific and work those weaknesses. For many of you one on one coaching would include guidance with getting started on the M word… Macros.
*At home workout posted below Warm Up: 2 Rounds 100m Run or 10 Cal Row/Bike 6 Inchworms 10m Duck Walk 10 Crab Walk 8 Leg Lifts
Strength: Push Jerk or Split Jerk ((Videos posted for both below)) 5×3 Working at one weight for each set. Weights should be around 70-75%
Workout: 12 Min EMOM Within The Same Minute 5 Deadlifts 225/155 INT- 185/125 BEG-135/95 5 Bar Facing Burpees –Coaches Notes– CAN YOU HOLD ON?? I think you can. The weight listed above are NOT meant to be heavy, think more moderate weight so that 5 reps can happen either unbroken or SUPER fast singles. If you are at a weight that is between those listed,then use that weight you are comfortable with. Depending on class size the burpees might be bar over burpees but either way those should be no problem to finish out your minute.
Optional Accessory Work: Option 1: 6 Min EMOM All for 30 Seconds On 30 Second Off a. Single Leg Toe Touch b. Bird Dog Planks c. 6 Inch Hold
Option 2: Overhead Squat 5×5 Stay light and work on form
At Home With Equipment Version All pieces of today’s workout can be done with dumbbells if you have dumbbells.
We are continuing to disinfect several times a day. Keeping your distance from each other is always safe.. no matter if its this or the flu. Always check the private facebook page for more details. Spread the word, I will be opening the gym from 7am to 9am for open gym and the posted workouts. I want to run a class a 9am and 10am to help cut down on crowding. Open gym from 11-2. **It’s very important to note that if you are not comfortable coming to the gym all is not lost. Please reach out privately and we will be happy to remotely coach you. Yes its more involved and takes us more time than if you were with the group, but are more than willing to put the time and effort in to keep everyone happy and healthy. ***no partner workouts for awhile ***Entire workout can be done outside if you want! Its good to get some sun ***at home workout at bottom of the page
Warm up 2 rounds 20 Single Unders 200m Run Grab a barbell and start warming up for these movements.
Workout: *yes you can take barbells outside if you want. we will set them up so they don’t roll 7 Minute Amrap 15 Deadlifts 185/135 INT- 135/95 BEG-95/65 10 Front Squats 5 Push jerks
Rest 5 Minutes 10 Minute amrap 5 Pull ups (if you want to be outside sub in dumbbells rows) 10 push ups 15 Squats
Rest 5 Minutes 14 Minutes Amrap 400m Run or row 30 KB Swings
At home workout will be the same only you will sub in dumbbells in the first wod. If you don’t have dumbbells the workout is as follows.
wod 1 EMOM 20 minutes of 10 Burpees **Very tough to make it through this entire emom. When you miss, take one minute off and try to perform 6 burpees per minute for the duration of the time
Wod 2 7 Rounds of: 20 Air Squats (or jumping air squats if you feel fired up) 7 V-ups
Just to keep everyone updated. Gym is being cleaned at least twice a day. Operating as normal. We are basing all decisions off of facts not hype. We have plans in place for every scenario. Every second that passes is one second closer to all of this being behind us and getting more normalcy back into your lives. We are trying to keep things as “normal” as possible here. Health and safety are our two biggest concerns, always have been. Enjoy your hour here. We are going to keep it as normal as possible.
8am Endurance: slow and simple Option 1- Accumulate 45 minutes of slow steady state cardio. What does that look like. 1. a very slow run for 45 minutes. a pace where you could talk the whole time 2. A row with the damper set very flow, heart rate elevated, but able to talk. 3. A bike at what will essentially be at a cool down pace Choose one, or mix it up.
9am Mobility
10am Workout: Solo Saturday ****Partner workouts will not be happening for a couple weeks. If you are practicing for a competition try to use separate equipment for each person. Yes you will have a ton of equipment out but at least you wont have to share. 13 Min AMRAP 55 Deadlifts 225/155 INT-205/135 BEG-185/115 55 Wall Balls 20/14 55 Calorie Row 55 Handstand Push-ups INT-Extra Mat Progress. BEG- DB Press Rest 5 Minutes Claudia 12 minutes AMRAP 20 Kettlebell Swings 50/35 400m Run Rest 5 mins 2 Rounds 50 Double Unders Or Singles 15 Knees-to-elbows INT-Leg Raises BEG- Knee Raises 15 Push Jerks 155/105 INT-135/85 BEG-115/65
We are monitoring the Coronavirus situation closely and doing everything in our power to keep the gym sanitized. We will try to keep ahead of the situation. We are planning on staying open until the local, state, or Federal officials tell us to close. Here are some steps we are taking, besides non-stop cleaning, to keep you healthy and fit. 1. Starting today the gym will be open all day on weekdays and this is something we will most likely continue after this all passes. For now the reason for this to help reduce the number of people per class. Social distancing I believe they call it. we will have regularly scheduled classes and now we will have Open Gym from 7am to 9am and 11am to 4pm daily. Feel free to come in and get the workout in. chances are you might be told to work from home in the next few weeks and this would be a great opportunity to come in when it isnt so busy. 2. I do believe the panic will subside soon, but we will be posting at home workouts for you to do that will be similar to the daily Wod. If you are feeling even a little sick but well enough to work out please do the workouts at home. 3. In the unlikely event that we are ordered to shut down for a few days we will move to remote programming. I know a lot of you have some equipment at your house if not you might want to think about getting a set of dumbbells that is a normal weight you use and some bands. If we have to move to remote style of programming for a few day we will be sure to keep everyone engaged and I can promise you your fitness levels will not drop. You will have all the coaches available to answer your questions via text or messenger. Here is the link to dumbbells. Here is the link to bands.
Lets hope it doesn’t get to this, but if it does be prepared. You might at home for a days. You are going to get bored, might as well work out.
Warm Up: 3 Minute Run(800m)-Bike-Row THEN 3 Rounds: 6 Walking Lunges 5 Empty Barbell Deadlifts 5 Empty Barbell Hang Power Cleans 5 Empty Barbell Front Squats 5 Empty Barbell Shoulder Press
Strength: Clean & Jerk 2-2-2-2-2-2-2 *Optional 3 sec pause at the bottom of the jerk. Use the heaviest weight you can for each set, but working no heavier than 85%. You can Push Jerk or Split Jerk but remember if you are using the pause you have to do it with either version. Rest as needed between sets.
Workout: 6 Rounds 12 Wallballs 20/14 30 Double Unders or Singles –Coaches Notes– a nice simple couplet to finish out the week. These rounds should be nice and fast throughout all 6, with the wallball being a normal working weight 12 each round shouldn’t seem impossible or unreasonable. If you are feeling good maybe try using a heavier ball for the day for a challenge.
Optional Accessory Work: Option 1: 3x800m Run Rest 1:1
Option 2: Double KB or DB Overhead Carry 3×100 Rest as needed between
Option 3: Wall Walks 4×3 **add in a 10 second hold at the top for “fun”
AT HOME WORKOUT OPTIONS *dumbbell option
Warm up: Run 200M 3 rounds 15 air squats 15 push ups.
Dumbbell emom Every minutes for 6 minutes 2 Dumbbell deadlifts 2 Dumbbell hang cleans 2 Dumbbell push jerks
Wod 6 Rounds 8 Dumbbell thrusters 30 Double Unders or Singles ——————————————————————————————————————– At home no equipment options 5 minutes run warm up Then 3 rounds 15 air squats, 15 push ups. If you have no equipment you can’t really clean and jerks, so we can work on two wods. Wod 1 10 Minutes Even minutes run 40 seconds Odd Minutes 10 sit ups
Wod 2 6 Rounds 25 Squats 8 push ups (preferably inverted push ups) 30 Jump ups to very a low box/ledge anything about 4 inches tall. the ledge in a garage is usually this height.
