3-17-20 Tuesday update

8 am class cancelled

Tuesday 3 -17-20

TUESDAY

HAPPY ST PATRICKS DAY 🍀

HAPPY BIRTHDAY TO GYM TODD Aka TEXT BOOK TODD wishing you many more PR’s and a healthy year💪🏼 keep strong WOD on

WARMUP SET 3x

200 Meter Run

15 Calorie Row

30 SU

5 inchworms

Please set your stations up and stay within your space, no sharing warm up or workout equipment, unless sanitize before trading off.

Class size limited to 6- 10 people

If you or someone one in the family is not feeling well … please stay home we are trying all our best to keep a safe clean environment and do our part.

We will keep you all posted daily as we keep up with what’s going on.

Don’t forget to sanitize everything before leaving and wash your hands thoroughly

WOD

Chasing leprechauns

On the 0: 1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 200 DU

On the 30: 100 Box jump overs

*40 Minute

MONDAY 3-16-20

GYM STATUS

We will continue to remain open and will keep you updated Otherwise. That being said.. We have rules and are serious about doing our best to ensure the health of our members and community.

VISITORS & DROP-IN’S

We love our visitors and drop ins, unfortunately we will not be allowing drop in visitors during this time until future notice.

CLEANING & EQUIPMENT

-No sharing equipment or bars.

-Clean all of your area, equipment. We have Clorox and disinfectant.

We will be doing our part in cleaning the gym more frequently.

-Class will finish earlier to be able to clean before next class.

MEMBERS

STAY HOME IF:

You or your kids have a runny nose

Cough

Headache

Feeling Run down, tired.

TRAVELING?

If you are Traveling out of island or state PLEASE stay home give the adequate time needed to ensure your health and for the safety of your community.

We are taking extreme precautions for these next few weeks.

IT IS OUR RESPONSIBILITY

To our Community, Family, friends during this pandemic

To work together to get thru this and do our part.

LASTLY:

No congregating inside the gym, please feel free to go to the park and do so there .

If you are uncomfortable with large class times like 4:30 we do have smaller classes like 8 am, 11& 5:30 pm.

Monday

Warm up

3 Sets

1 Minute Row

10 PVC Pass Throughs

10 Air Squats

:20 Second Hollow Hold

Snatch Technique

On the 1:30 x 5 Sets:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 60-70% of 1RM Snatch

• 5 Complexes, completed every 90 seconds

• Written out, this is on the 0:00, 1:30, 3:00, 4:30, and 6:00

• This complex does not need to be completed unbroken (can drop after the overhead squat rep)

• The flow breaks down a squat snatch into two parts (power + overhead squat), resulting in better movement for the third and full snatch rep

• Focus on our footwork here today

• Although the first rep is indeed a “power”, our footwork should not be different than the squat snatch – only the depth of the catch

• Loading here is intended to be on the moderately heavy side

• Let’s move well here with the focus point above (footwork)

WOD

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)

GENERAL

• In this chipper workout, we’ll alternate between barbell movements and bodyweight movements

• This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward

• We expect this workout to take around 9-16 minutes to complete

CORE

3 Giant Sets:

20 Goodmorning empty bar

15 Weighted Hollow Rocks

10 Strict Pull-ups

Rest 2 Minutes Between Sets

SATURDAY 3-14-20

Warm up

For Quality

60 Second Row

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

40 Second Row

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

20 Second Row

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

WARMUP SET

Each Partner With Workout Weight:

8 Calorie Row

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

WOD

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/105)

100/70 Calorie Row

5 Rounds of “DT” (155/105)

100/70 Calorie Row

5 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(Individual Version)

5 Rounds:

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105

(For team WOD)

GENERAL

• One athlete works while the other two rest in this team of 3 workout

• Teams must complete all 5 rounds of “DT” before moving onto the row

• This workout is for time, but there is a 30 minute time cap

DT”

• While the work does not need to be divided evenly, the option listed below will split the 5 rounds evenly between the 3 teammates:

* Partner 1: 1 Round of “DT”

* Partner 2: 1 Round of “DT”

* Partner 3: 1 Round of “DT”

* Partner 1: 12 Deadlifts + 9 Hang Power Cleans

* Partner 2: 6 Push Jerks + 12 Deadlifts

* Partner 3: 9 Hang Power Cleans + 6 Push Jerks

• This option starts out with each athlete completing a full round of “DT”

• On their second time through, each athlete will complete just two movements to clear the final 2 rounds of “DT” collectively

Midline

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Into…

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

Friday MARCH 13,2020

Warm up

8 Minutes Straight

1 Minute Row

1 Minute Glute Bridges

1 Minute Row

1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

1 Minute Row

1 Minute Glute Bridge Walkouts

1 Minute Row

1 Minute Medicine Ball Squats (Bear Hug Ball)

STRENGTH

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

WOD

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

• In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

• In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

• For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

• Your score today is the slower of the two rounds

• We expect rounds to take between 6:30 – 8:30 to complete

• To ensure we have some rest built, cap your first round at 9 minutes

THURSDAY 3-12-20

Warm Up 3X or 10 min

200 m run

10 Inchworm w push ups

10 Step ups

10 ALT Leg V ups

3 Kipping bar taps

3 k2E

STRENGTH 20 min

Bench Press

4 Sets 5 Reps

WOD

WITH A RUNNING CLOCK on the 0:00 for 5:00 min

5 min AMRAP

8 T2B

8 BOX JUMPS

1 min Rest

At min 6:00 for 10 min

10 MIN AMRAP

4-8-12-16-20-24……

SIT UPS

4-8-12-16-20-24…

RUSSIAN KBS

5ft/5ft L/R SIDE SHUFFEL SPRINTS

1 min Rest

On the 17 min for 5 min

5 MIN AMRAP

6 BOX JUMPS

6 T2B

Wednesday 3-10-20

Warm up

3-4 Sets

10 Calorie Row

30 Second Wall Sit

10 Single Arm Dumbbell Strict Press (5 Each Side)

30 Seconds Dumbbell Goblet Squats

Performed With 1 Light Kettlebell

There is 2 parts to this workout

THEN

WOD 1

“Bergeron Beep Test”

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

GENERAL

• Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees

• If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute

• For Example:

* Rounds 1-10: 7 Reps Each

* Round 11: 8 Reps Each

* Round 12: 9 Reps Each

* Round 13: 10 Reps Each

* …..

• Your score is total completed rounds and reps

• The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds

THEN

WOD 2

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Today’s the Big Clean Complex

• We’ll perform the Squat Clean version of this complex today

• Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

• These 9 reps are designed to be completed unbroken each round

• Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

• Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

• Record all 5 weights used for these rounds