Hey guys, I hope you’re traveling and going somewhere awesome with your families and friends! The gym is closed this week. I know it’s a killer for those of us staying here this week. Big thanks for being understanding. Please remember that even with this closure, we’re offering a whopping 295 workout days this year. Between you, me and the fence post, that’s definitely enough opportunities to become fit.
Here’s the list of things I’m trying to accomplish this week:
Lights!
Black Paint
Deep Clean Mezzanine:
Hyper
Lat Pull – New Cable?
T-Bar – Adjust thingers?
Bench
DB Racks
Bar Holder
Weight Tree
Free Bench – Tighten things?
Rack
Floor
Get 2.5’s from TIL to make it nice nice
Fire Extinguisher Holder
Throw out gross carpet press thingies
Clean Upstairs whiteboard
Frame it?
Caps for T-bar
C2 Gear Maintenance
Bottom T-Bar Thingy to the top one?
New Hyper Strap, in the file cabinet?
Wall Hanger on Mezzanine for Shoulder horn
New tape on shoulder horn
Take Apart and oil barbells
Sell 100lb DBs?
New Crate for Small DBs
Face “Speal” Bars right
Tighten and Washers on Loose WB Targets by garage door
Vacuum Stairs
Toss Freezer and Microwave
New Microwave
Sell C2 slides
New PVC Pipe holder
Dust/Mop/Vacuum main floor
go through clips and bands in cubbies
go through file cabinet
go through front desk – throw shit out
Touch up black posts in back
Touch up Gray…
It’s a list!! I’ve tried in the past to stay focused on getting things done throughout the year on weekends, between classes, and I’ve found that I do a crappy job, feel rushed and end up not being my best self for you guys in class, because I’ve got this project on the back of my mind while I’m trying to teach your class. Instead, if I can focus in hard for a week to get loads of things 100% done at once, I do much better. In the end, it’s for YOU! To make your training space, cleaner, safer, better set up, more efficient, and simply put, an actually nice place to train. Big thanks.
Workouts: HOME WORKOUTS COVID STYLE 🙂
Monday:
50 of Each for time!
Squat Jumps
Box Jumps
Lunges
Swings
Hollow Rock Pullovers
Push Presses
Hollow Arch
Thruster
Burpee
Double Under, or JUMP clap-claps
Don’t hesitate to scale the reps to 20, 25, 30 or 35 of each, this workout is long, don’t go too crazy!!
The Warm-up is doing a handful of each movement, and getting ready for it mentally 🙂
Tuesday:
The workout:
2 Rounds for time
21 Suitcase DL Right
15 and 15 (switch legs at 15) Low to High Cross Chops Right ***If you don’t have a band, do Russian Twists with or without a weight at least 20 reps***
9 Burpees
Hollow Rock for 40 Seconds
21 Suitcase DL Left
15 and 15 (switch legs at 15) Low to High Cross Chops Left ***If you don’t have a band, do Russian Twists with or without a weight at least 20 reps***
9 Burpees
Hollow Rock for 40 Seconds
Wednesday:
5 Rounds for Time of:
21 Chair Dips
42 Overhead Toe Jumps (hold something overhead and jump from your toes)
21 Candlesticks
Thursday:
How far can you get in 8 minutes!?
20 KB Swings
4 Mountain Climbers (you knew it)
18Â KB Swings
8 Mountain Climbers
16 KB Swings
12 Mountain Climbers
14 KB Swings
16 Mountain Climbers
12 KB Swings
20 Mountain Climbers
10 KB Swings
24 Mountain Climbers
8 KB Swings
28 Mountain Climbers
6 KB Swings
32 Mountain Climbers
4 KB Swings
36 Mountain Climbers
2 KB Swings
40 Mountain Climbers
Use really anything as a KB, backpack?
Friday:
3 Rounds for Reps
1 Minute of Squat Jumps
1 Minute of Swings with something sensible
1 Minute of Push Presses
1 Minute of Burpees (yay!!)
1 Minute of Double Unders
1 Minute of Rest
Saturday/Sunday: Walk or rest 🙂 Stretch?
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