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  • Zach Morman

6/1/2020 - 6/7/2020

Week 3 Announcements


The Most Recent Town Hall (Sunday 5/31)

Going over the first two weeks of being open and some notes moving forward.

https://www.twitch.tv/videos/637481050


RIP Parking Lot Warm Ups - Still stay in parking lot and warm yourself up independently.


Cant make a class/it is full? OR you are choosing to stay home?

We have put at home versions of each days workouts below the gym workout.


MONDAY

Workout

A) Emom x 12min

Min 1: 12 Hang Powerclean to Overhead

Min 2: 35 Double Unders > 30 Jumping Jax


R4min


B) Emom x 10min

MIn 1: 11/9 Cals on a Machine

Min 2: 10 Burpees


R4min


C) 6min Amrap

Pushups


At Home Version

Emom x 12min

Min 1: 12 Plate Hang Powerclean to Overhead

Min 2: 35 Double Unders > 30 Jumping Jax


R4min


Emom x 10min

MIn 1: 40sec of Jumping Jax or Running

Min 2: 10 Burpees


R4min


6min Amrap

Pushups

TUESDAY

Workout

A) Emom x 10min

Strict Pullups > 2-3 Negatives > Ring Rows

+

Part B)

Group 1

5x12

Dual Kb Front Squat @ 4111

r90s


Group 2

5x12 per side @31x1

Supported Db Row

+

C) 150 Abmat Situps for Tme


At Home Version

A) Emom x 10min

Any Variation Row

*Steady number across all minutes

+

B) 5x12

Dual db/kb/barbell/goblet/weighted Front Squat @ 4111

r90s

+

C) 5x12 per side @31x1

Db/kb Row

+

D) 150 Abmat Situps for Time

WEDNESDAY

Workout

A) Amrap 10min

10 Lightweight or Unweighted Goodmornings

10 Strict Press

+

B) 5 Rounds

15 Sumo Deadlifts

5 Wall Walks

20sec per side Down Dog Same Hand to Shoulder Holds


At Home Version

A) Amrap 10min

10 Lightweight or Unweighted Goodmornings

10 Strict Press

+

B) 5 Rounds

15 Sumo Deadlifts (can be with a single weight rather than bar)

5 Wall Walks

20sec per side Down Dog Same Hand to Shoulder Holds

THURSDAY

Workout

Group 1

5 Sets for Total Time

500/450m Row

Rest 1:50min (preset on rower)

*2:10min cut off per row


Group 2

5 Sets for Total Time

400m Run

Rest 2min

*2:10min cut off per row


At Home Version

A) 10k Steps at tough walking pace

FRIDAY

Workout

A) Emom x 10min

Min 1: Strict Pullups > 2-3 Negatives > Ring Rows

Mini 2: Kipping Pullups > Kips

+

A) 4x12 Standing Dumbell Tricep Ext @31x1

R60s

+

B) 4x12 per side Db/Plate Supinated Tri Kickbacks

+

C) 90 Alternating Superman Holds fro Quality

+

D) 5min Amrap Supinated Empty Barbell Curls


At Home Version

A) Emom x 10min

Any Variation Row

*Steady number across all minutes

+

A) 4x12 Standing Dumbell Tricep Ext @31x1

R60s

+

B) 4x12 per side Db/Plate Supinated Tri Kickbacks

+

C) 90 Alternating Superman Holds fro Quality

+

D) 5min Amrap Supinated Curls (single Arm if needed)

SATURDAY

Workout

“ZACHARY TELLIER”

For Time (all unweighted)

10 Burpees


10 Burpees

25 Push-Ups


10 Burpees

25 Push-Ups

50 Lunges


10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups


10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats


At Home Version

Same as Gym

SUNDAY


Pre Registered Open Gym Slots


11am and 12pm

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