Weekly reminder to keep that distance in the gym. Socialize all you want just talk louder and be better listeners so you can stay farther apart from each other. Biking or rowing cool downs please move the bikes or rowers outside. they are too close together as they sit now. We will gladly put them back for you

Warm up
3 rounds
200 m run
10 steps of sampson stretch
15 air squats with a 1 second hold at the bottom

Strength
15 Minutes to build up to a moderately heavy set up 5 deadlifts. Not looking for a 5 rep max, just looking to get warm for the workout

Wod
3 rounds for time of:
10 Deadlifts, 275/185 lbs Scaling 225/155 or 135/95
50 Double Unders (150 single sub)
10 Burpees over your bar

**Wonder if you should use the RX weight. Ask yourself can i go all three rounds without breaking up the 10 reps. The question shouldnt be “can i do 10 reps unbroken” it should be “can i do 10 reps unbroken if i wanted to or should use some strategy and split it into 2 sets of 5”

Sunday Funday
Gym will open at 8:30 for open gym then a class at 10am.
Please follow social distancing guidelines during all sessions at the gym. Outside area open for fitness as well.

Going with Kettlebell workouts today and bodyweight movements

Wod 1
8 Minutes amrap
15 Kb swings
15 Push ups

Wod 2
16 Minutes
800M run buy in
Then with remaining time Amrap of
8 Kb thrusters right arm
16 air squats
8 kb thrusters left arm
16 air squats

Take the rest of class to stretch or go walk/run slowly. It’s been a rough week of workouts!

You can use the outside area for open gym from 8-11
Register for other classes

8 am endurance
1 mile time trial

9am Open gym inside. Don’t run over into the 10am, go outside if you want to keep working

10am Rx is 95/65
Wod 1
7 Minutes
7 Barbell Thrusters
7 Pull ups

Wod 2
7 Minutes
7 snatches
7 Toes to bar

Wod 3
7 minutes
7 Clean and jerks
7 Burpees

Warm Up

3 Rounds
200 M run- High knees on the way out, butt kicks on the way back
5 Pull ups
5 Push ups

Take 15 Minutes to work on your cleans, you can work up to heavy weight if you like.

Wod

6 rounds for time
6 Pull-ups
7 Power Cleans, 135/95 lbs
6 Push Jerks, 135/95 lbs

Rest 2 mins between each interval.

***Score is total time included rest, work of a running clock. DO NOT cut your rest short.

Scale accordingly to try hit these times
1:05 or less per interval if you are an athlete that consistently goes RX

1:45 or less per interval as an individual if you are scaling back off the 135/95

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Two options today!
All Weightlifting working on snathces and back squats or two 15 minute metcons (Metcons will depend on weather. Looks like it might rain all day)

Option 1
Snatch 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Back squats 5×5 working 10 to percent higher than last week

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Option 2. all outside
Metcon 1
15 Minutes amrap
10 Burpees
50 Hammer hits on the tire
200 M Run with your hammer… Like THOR

Rest 5 Mintues
Metcon 2
15 Minutes
100M sled push
20 Cal bike

OR IF IT IS RAINING THIS IS OPTION 2

13 minute amrap inside
10 burpees
20 alt db snatches

Rest 5 minutes
13 minute amrap
30 Alternating weighted squats with 1 DB
20 DB hand clean and jerk, 10 each arm