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.
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