This is why we program cycles of strength (Power, Oly, and Accessory Lifting) and gymnastics skills (Pull-ups, Handstands and variations, Dips, Muscle-ups, Rope Climbs, etc.).
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Lowest score for each exercise counts
For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m
Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges
As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
* Alternate each movement with your partner
* WU: 2 rds
10-15 sec Samson Stretch ea leg
10 Bootstrapper
10 Step ups
10 Calf raises
20 sec pigeon stretch ea leg
As you know, the COVID-19 virus (also known as coronavirus) is currently impacting all of daily life across our region and around the world. We care about your physical well-being and want to ensure we are all doing all we can to mitigate risk in our community. The gym is safe and we want to keep it that way! Here are the actions we are taking to keep our members healthy.
First, from the
perspective of ensuring sanitary/disinfected areas, please note we use medical
grade cleaners and disinfectants (we use FitWipes
for equipment, Clorox Wipes for surfaces such as counters/lobby/cave and for
the floors we use Whizzer
Cleaner & Disinfectant). We have hand sanitizer on the counter and in
the hallway by the bathrooms for everyone to use.
Here
are the gym wide items we are asking of coaches AND members:
Do NOT come to the gym if you are feeling sick, or have been around someone who is sick or feeling ill. Do not bring sick kids to the gym.
All members wipe down their equipment (bar, box, med ball, abMat etc.), PVC and pull-up bar station after every use
Any and all wipes and paper towels are disposed of in a trash can (not left out, thrown on the floor, etc.)
Wipe down your whiteboard
Take all of your belongings with you, including your water bottle
Wash your hands with soap and water
Use a mat on the floor for burpees, push-ups etc. since that is easy to clean with a Wipe
Clean up after your children in the cave
Here
are the gym wide items we are requiring of all coaches after EACH class that they
coach:
Use a wipe and wipe down all door handles (inside and outside)
Check each bathroom to ensure there are paper towels and hand soap and that nothing is left on the floor
Ensure every person in class knows they need to wipe down their equipment, PVC and pull-up bar
Make sure that every person knows to take their belongings home with them
“Spot Mop” the floor using the mop and Whizzer Cleaning solution for any area that is needed
We are also increasing the frequency with which we mop and clean the entire gym
We also encourage everyone to follow some simple guidelines
from the CDC, which serve as helpful tips:
Wash your hands often with soap and water for at least 20 seconds
If soap and water are not available, use an alcohol-based hand sanitizer
Avoid touching your eyes, nose, and mouth
Cover coughs and sneezes with a tissue, then immediately throw it away
Avoid contact with people who are sick
Additional
information about the Coronavirus can be found on the CDC’s website.
We are
continuing to monitor this situation and will adjust as needed. Until
then, thank you for your cooperation and stay safe. We look forward to seeing you
in the gym!
AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads
Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)
Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats
As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (As a team)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges, Farmer Carry (35#/20#)
50 Air Squats
This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.
Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans
