Well, at least Jay did us a solid on scheduling :/ The news is: we’re closed until Jan 4th. I’m super sorry guys. I know that the gym is a major source of mental health as well as physical health, and that getting a break from “regular” life to come sweat and see some friends, and yuck it up a little bit really makes a huge difference in your lives, especially this time of year when it’s pitch black at 4:30pm, and raining and nasty and stress-city.
We’ll continue the 12 Days of CrossMass, I’ve got the stickers on order (yay!) and we’re on the honor system for if you completed the 12, make ups are always cool, and you can certainly do them on your own.
I’m all ears for ideas on how we can better support you guys. I make good plans (I suppose) but I often need help with ideas, that’s where you guys come in! If it’s something we can swing, that will help, chances are really high that we’ll do it, please email or text me with what you think would be cool, and we’ll give it a go.
Here’s to January and 2021 team. Thanks for being awesome, sorry I’m not more awesome, and hopefully we’ll all get through this!
Wednesday: 6am, 11am, 5:30pm
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
“Hall”
5 Rounds:
3 Cleans (225/155)
20 KB Snatches (10 Each Arm) (53/35)
200m Run
2-min Rest
Home Version:
5 Rounds:
3-6 Cleans with about the heaviest thing you can muster. Even that big DB or KB can be cleaned!
20 Snatches with DB/KB or Cinder Block Swings
200m Run, or Run in place for 1 minute, or 100 running in place single unders.
2-minutes Rest
Warm-up: Let’s work through a Clean Progression for the better part of the warm-up. Start with the simple stuff to get thing moving, leg swings, GM’s, that sort of thing, then get right into this using either a lighter MedBall, a lighter DB, or just pantomiming with air between your hands:
15 Deadlifts (hands between legs, like a Med Ball Clean
15 Deadlift Shrugs
15 Front Squats
15 Shrug Unders (Hang Squat Cleans)
15 Full Cleans
Spend time getting heavier with what you have to feel more comfortable with the implement you have for the workout. ***The thing should be heavy!***
Then go through the snatch similarly:
10 Single Arm Deadlifts
10 Single Arm Deadlift High Pulls (elbow high and outside)
10 DB/KB Snatches
Increase weight if necessary!
Sort out the running, or scale with biking/row/rope/etc. Then smash it!!!
Rowing:
50 Cals for Time
Rest 2 Minutes
40 Cals for Time
Rest 1:40
30 Cals for Time
Rest 1:20
20 Cals for Time
Rest 1:00
10 Cals for Time
Rest as needed.
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