Search
  • Zach Morman

2/15/2021 - 2/21/2021

Updated: Feb 19

Weekly Announcements

SATURDAY AND SUNDAY SCHEDULE UPDATE


SATURDAY - 9am Class only

(10am is cancelled)

-Class is capped at 32 ppl. If you see a waitlist on pike, just get on the waitlist and come!

- No late or cancellation fees. Wake up and don't like the roads. Don't worry about it, just don't come.


SUNDAY- 11am Shoulder Movement and Mobility

-This class is on. Please register.

-Cancellations and no show apply to this class

Monday

Classes are cancelled Monday 2/15 due to the weather.

Please check your emails, fb private group, Pike 13 class schedule, and workout blog for updates on Tuesday.


Open Gym Members: As usually the gym is open to you to access freely. Please take notice of how the gym is (heaters on, lobby doors open) before you shut down and leave.


At Home Workout

A) Emom x 28min (7 sets)

Min 1: 15-25sec Handstand hold against wall (Scale 45sec top of push up hold)

Min 2: 15 Suitcases + 10sec Deadbug on last rep

Min 3: 12 Burpees

Min 4: 50 seconds of Tall Kneeling Prisoner Stand up (Video link below)


https://www.youtube.com/watch?v=wtPBRUoCBKI

TUESDAY

Classes are cancelled Tuesday 2/16 due to the weather.

We will have Open Gym for everyone (with or without OG Access) from 10:30am - 1pm.

We will assess Wednesday Schedule tomorrow.


At home variation of this workout is written in BW portions.


A) 3 Sets

6-8 Half Kneeling DB Press/arm

(BW - Half Kneeling BW Windmill)

12 Lateral Band Walks (BW - 10m Duck Walk)

12 Scapular Push Ups on Elbows rest 60sec

+

B) 3 Sets

1. Bent Over DB Reverse Fly x 4-6reps (hold 3-4sec at the top of each rep) (BW - Pillow Case Face Pull - same reps and hold)

2. Single Leg Plank; 20sec/leg rest 30sec

3. Dual DB Straight Leg Hip Bridge 30-45sec (BW Straight Leg Hip Bridge)

+

C) 4 Sets

1. Single Arm Glute Bridge DB Floor Press; 20X1; 4-6/arm (BW -Yoga Push up x 8reps 30X0)

2. Narrow Grip DB Push Up 51X1; 5-8reps (BW - Off-set Push Up x 3-5/arm)

3. Top-Down Gorilla Row; 20X1; 6reps/arm; (BW - 12 Amry Plank Crawlers)

+

D) Every 3:00 x 8 sets (24min)

Odd Sets (1,3,5,7)

15/12 Cal Bike

8 Demon Press

12 Tuck Up + V Up Complexes

8 Dual DB Clean and Jerk


Even Sets (2,4,6,8)

50 Double Unders (BW JJ)

6 Sit Ups

10-12 Feet Elevated Push-Ups

6 Sit Ups

50 Double Unders (BW JJ)


If using BW on part D then just do second part on every interval)


WEDNESDAY

Classes are cancelled Wednesday 2/17 due to the weather.

Once again we will have Open Gym for everyone (with or without OG Access) from 10:30am - 1pm.


We will decide what to do Thursday soon.


Below are two options for a workout.

- "What class would of been" is pretty simple and done under an hour prob.... It is what we would of done in class.

- "Not what class would of been" is Zach's workout and will start at 10:34.


WHAT CLASS WOULD OF BEEN

A) 12min EMOM

MIn 1: 5 Burpees Broad Jumps

Min 2: 8-10/6-8 Calorie sprint (15s or less)

+

4 Sets

A1) 8 Dead Stop Full Squat Tough Box Jumps

R60s

B2) 8 Single Challenging Power Cleans

R60s

+

C) 16min

35sec On/25sec Off

Bicycle Crunch

Left Side OH Hold

Reverse Crunch

Rt side OH Hold



NOT WHAT CLASS WOULD OF BEEN (Starting at 10:34am)

A) 3 Sets

Clamshell Side Plank x 20sec/side

Quadruped Thoracic Rotations

Cossack Squats x 8/leg 2010 Tempo

+

B) EMOM x 12mins

1st - Row 15 Strokes Increasing Effort (5 @ medium, 5 @ hard, 5 @ sprint)

2nd - 4-5 Complex's/arm (Split Stance Russian Swing + Split Stance KB Snatch)

3rd - Depth to Broad Jump x 3 reps

+

C) Every 60sec x 10 sets

Segment Clean Pull

Power Clean

+

D) RDL out of rack if needed

8,6,4,2 @ 11X1 tempo

+

E) For Time @ strength effort:

2-4-6-8-10 Double KB Snatch @ 24/16kg

BJSD @ 24/20

Goblet Kickstand Squat - 16/12kg

+

rest as needed

+

For Time @ sustained effort:

2-4-6-8-10 Double KB Clean and Jerk @ 24/16kg

*After Each Round 8 Burpee to 10ft

Overhead Target 10 T2B

THURSDAY

THURSDAY SCHEDULE UPDAT

*****4:00pm Class IS CANCELLED - We did not have enough sign ups


A) 6 Sets in 24min

12 HG Incline DB BP @ 4111

10-12 Single Arm RNT Chainsaw Row

+

5 Sets

B1) 10/side SL Deficit Landmine RDL

R30s

B2) 10 LM Sit Ups

R30s

+

C) EMOM x 12min

10 DB or KB Banded Goblet Squat (~65/~45)


AT HOME WORKOUT

A) 6 Sets

10-20 Unbroken Pushups

20 Superman to Prisoners

+

5 Sets

B1) 15/side Split Stance Controlled Goodmornings

R30s

B2) 20 Anchored Strict Sit Ups

R30s

+

C) EMOM x 12min

18 Air Squats

FRIDAY

FRIDAY SCHEDULE UPDATE

11am-1pm Open Gym for all

- Class workout available or workout w/ Zach

4pm Group Class

-Class will be held no matter the class size.


Class Workout (done at 4pm or on your own during Open Gym)

A) Min 0-10

350/300m Row

10 Switch Lunge

35 DU > JJ


Min 10-20

12 No Push Up Burpee Over Bench

20 Alternating DB Push Press


Min 20-35

10 Toes to Bar

10/arm Kb snatch


At Home Version

A) Min 0-10

50 Jumping Jax

20 Switch Lunge 10 Primal Shoot Throughs


Min 10-20

12 No Push Up Burpee

20 Alternating Plank Army Crawlers

10/side Side Plank Reach Throughs


Min 20-35

15 Suitcases

15 Star Jumps

15 Air Squats


SATURDAY AND SUNDAY SCHEDULE UPDATE


SATURDAY - 9am Class only

(10am is cancelled)

-Class is capped at 32 ppl. If you see a waitlist on pike, just get on the waitlist and come!

- No late or cancellation fees. Wake up and don't like the roads. Don't worry about it, just don't come.


SUNDAY- 11am Shoulder Movement and Mobility

-This class is on. Please register.

-Cancellations and no show apply to this class

6 Sets

500m/450m Row or ~30/24cal Bike

Rest ~1:1

+

For Time w/ 20min Cap

50 Abmat Situp

25 Strict Pullups

40 Abmat Situp

20 Strict Pull up

30 Abmat Situp

15 Strict Pullups

20 Abmat Situps

10 Strict Pullups

10 Abmat Situps

5 Strict Pullups

SUNDAY SPECIALITY CLASS @ 11am


This Sunday Coach Jess is going to do another movement and mobility session. This time she will be focusing on the shoulders! This class is hard capped at 12 people so sign up early!


This is included in your membership.


Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.


Upcoming Sundays

Feb 28th @ 11am: Kipping with Meg

766 views0 comments

Recent Posts

See All