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Wednesday, November 18 2020

**The gym is still closed**

Coach Will, will be hosting a zoom class at 5:30pm. Link below. 

https://zoom.us/j/95949347501?pwd=YXlPYThpWHRXVkl4UUt4QkVyUXhWQT09

Meeting ID: 959 4934 7501

Passcode: Xcf2Li

Strength: Midline

20sec. Star Plank (right side)

20sec. Star Plank (left side)

20sec. Rest

40sec. Star Plank (right side)

40sec. Star Plank (left side)

40sec. Rest

60sec. Star Plank (right side)

60sec. Star Plank (left side)

60sec. Rest

Metcon: EMOM 21

1. 25 Sit-Ups

2. 12 Burpees

3. 45 second Plank

Cash Out: 100 Chair Dips

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Monday, November 16 2020

Strength: Back Squat 

Complete a few warm up sets, and then:

70% x 5 reps

75% x 3 reps

85% x max reps

Then drop to 65% for 10+ reps

*Rest 2-3min. Between Sets (including the plank)

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate (or more) on your back. 

Metcon: AMRAP 15 

10 Cal Row/Ski

10 Jumping Lunges 

 2 Squat Cleans 155/105

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Friday, November 13 2020 

*IMPORTANT ANNOUCEMENT*

It has come to our attention The Department of Public Health has been visiting local gyms to enforce masks and fining those that don't. With that being said, you are required to arrive to the gym with mask. Once you are at your orange "X" you can lower the mask, but put it back on if you are walking around. We suggest purchasing a neck guard or bandana so you can leave it tied around your neck, and pull it up/down when needed. 

Thank you for understanding and please contact Coach Will with any questions/concerns.

Metcon: EMOM 24 

  1. Bench Press x 5 reps 185/95

  2. 200m Row/Run/Ski 

  3. 60 Double-unders 

  4. 2 Rope Climbs 

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Tuesday, November 10 2020 

Metcon: Every 3 minutes for 15 minutes… 

10/7 Cal Bike 

10 Toes to Bar 

3 Power Snatches 115/75 

Into…

Every 3 minutes for 15 minutes…

10/7 Cal Bike 

10 Toes to Bar 

3 Power Cleans 135/95 

Accessory Work: Pick One 

  1. 400m Farmers Carry 

  2. 1 minute Weighted Planks with a partner (you go, I go) x 4 sets 

  3. 100 DB Russian Twist (R+L= 1) 

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Monday, November 9 2020 

Strength: Back Rack Lunge 

18 minutes to complete 

4-5 Sets of 16 Lunges (8 per side) 

Metcon: AMRAP 5 

5 Pull-ups 

10 Front Squats 95/65 

5 Pull-ups

10 Shoulder to Overhead 

Rest 1 minute, repeat for 3 sets 

  • Pick up where you left off the previous round. 

  • Score it total number of rounds + reps 

Rx+: 115/75 

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Friday, November 6 2020

Due to low attendance and no shows we will be canceling our 5:30am class til further notice. We will be adding additional class as the weather gets colder/after the holidays. Stay tuned! 

Thank you for your patience and understanding! 

Core: 3 Sets 

30 KB Side Raises 

30 Alt. Toe Touches  

30 Knees to Chest (feet in rings) 

Metcon: AMRAP 16

7 Cals 

7 Up-Downs

7 Cals

7 A Squats

200m Run

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D Saturday, October 31 

SWEAT: (1) Every 3 minutes for 15 minutes

15/12 Cal Bike 

15 Toes to Bar 

10 “A” Squats 

Rest 3 minutes 

(2) Every 3 minutes for 15 minutes

15/12 Cal Row 

15 High Pulls 95/65

10 Front Rack Lunges 95/65

*We will partner everyone up before class. Half the class will start on the first part 1 and the other on part 2. During our rest time we will clean the equipment before switching.

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Thursday, October 29 2020 

Strength: Deadlift 

3 Sets of 5 reps climbing 

Metcon: 15 minutes to get as far as possible….

10 Wall Balls 20/14 

30 Double-unders 

10 Toes to Bar 

20 Wall Balls 

30 Double-unders 

10 Toes to Bar 

30 Wall Balls 

30 Double-unders 

10 Toes to Bar 

40 Wall Balls 

30 Double-unders 

10 Toes to Bar 

•Keep adding 10 reps to the wall balls each round until time is up