Repeat this 3 times. fight gone bad style 1 Minutes at each exercise Minute 1- air squats Minute 2- Push ups Minute 3- High pulls with dumbbell or barbell Mintues 4- v ups or sit ups Minute- 5 Lunges
Warm up today.. go move for 10 mintues! Run, walk, skip, cartwheel (video the cart wheels please) and airquats
Going to try to get some longer conditioning pieces in the next week. When we do open we want you to be ready. Your max lifts will be down a little, not as much as you think, but you’re conditioning should be the same, if not better, than before we closed.
Wod
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP 50 alternating backwards lunges 50 Burpee 50 DB Hang snatches or empty bay hang snatches.. maybe 10 pounds plate. this supposed to be conditioning 50 Sit Up
Rest 5 minutes then at an easy pace
3 rounds: Hold bottom of squat for 20 seconds 10 Birddogs (each side) 15 Single Leg Calf Raises (each side)
We will be reaching out to everyone this week with the new guidelines for the gym reopening.
Warm up 3 Rounds 10 v-ups 10 Push ups 15 Squats
Strength. Back, front or goblet squats. If you have a barbell use it, weight will depend on what you have at home lighter weights = higher reps Going for 5 sets. Lighter weight work in the 10-12 rep range Heavier weight work in the 5-7 rep range
If you have dumbbells or kettlebells same principles apply EXCEPT hold for 2 seconds at the bottom of your squat
Wod 16 Minute Amrap Run 200 M 10 Push ups 20 Air squats 10 Dumbbell or Db clean an jerks 135/95
If you have a single dumbbell do 5 hang clean and jerks each arm.
Look for all the information about class structure and guidelines coming out this week. Looks like we are close now. We will now have more to offer with the new outside area! Stay healthy friends, we have a lot to look forward to.
Endurance option! 400×2 Rest 2 minutes between 1X800 Rest 3 minutes 400×2 Rest 2 Minutes 2×800 Rest 3 Minutes **Last set of 800’s is correct at 2, first set is correct at 1
Wod- All those 5 were fun on Tuesday, lets do 4’s Chipper Run 400m 44 Db snatches right hand Run 400 44 Db snatches left hand Run 400 44 sit ups Run 400 you guessed it…………………… 44 Burpees
*barbell snatches do 22 the first time and 22 the second time