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.

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.