WOD

Monday July 6th

Hey guys!  I hope you all had great 4th’s and 5th’s of July!

HEADS UP: I’m aware that workout gear for home use is really hard to come by right now.  I’m taking serious inventory of what we have at home and extra stuff at the gym.  Slowly going forward I’ll be getting things into the gym that we won’t have use for and selling it off first come first served, cash only, and really only to you guys.  I’m trying to help, not trying to liquidate stuff via eBay and Facebook marketplace, so don’t put anything out OK 🙂  ALSO, if there’s something that you’re dying to have, chances are I have it, and I’m not willing to part with it 🙂 Whatever I bring in is what I’m bringing in!!  Much love!

Zoom Times: 6:00am, 11:00am, 4:00pm (kids), 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The workout:

3 sets of 15 reps of each:

Squats

Romanian Deadlifts

Biceps Curls (yep)

…add weight as you go through the sets!

 

3 sets of 12 reps

Weighted Lunges

Bent Over Rows

…then

 

3 sets of max reps

Triceps lying down, into close grip bench presses

15 Front Squats, same weight 🙂

 

I know this is a ton of stuff guys, without videos!!!  Tune into zoom and get sorted out, this isn’t a whole programming shift, just something we thought would be fun, so dig it baby!!

 

 

Saturday the 4th of July

Down the British!!

 

No zoom today.

 

Check this out:

Accumulate throughout the day

300 Air Squats

200 Sit-ups

100 Push-ups

 

Enjoy the day!

Friday June 3rd!

Zoom Times: 6:00am, 11am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

Here’s the workout:

At times 0:00, 4:00, 8:00 and 12:00 do a round, rest the remainder

30 DB Overhead Squats (15 left, 15 right)

30 Down Dog to Leaning Rests

30 Leg Raises (add weights/band if you can do 20 in a row)

 

 

Advice:

The Overhead Squats should be tough for 10, but done with a weight that keeps you from twisting, going on your toes, or anything bad technique-wise.  Explore the load here, make it heavy as you can still get 10 reps with your off hand.

The Down Dog to Leaning Rest, smash ‘em.

The Leg Raises: we’ve been doing plenty of these, it’s time to load them, either with a DB (don’t drop it on yourself!!!) or with a band.  Load it up and work hard at these and that’ll be fun.  If you can’t get all 20 in a row, good 🙂

 

Warm-up:

I think warming up with some Squat Therapy reps intermingled with pass-throughs and some 90-90’s is just darn smart.  Stretch the hamstrings to make way for the leg raises and the down dogs, and you should be good to go!

 

 

 

Thursday July 2nd

Zoom Times: 6:00am, 4:00 (kids), 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Run in place 2 minutes

50 Bicycle Abs (remember from Monday!)

40 Push-ups

50 Jump Ropes/Jacks

Run in Place 2 minutes

50 Bicycle Abs

40 Push-ups

50 Jump Ropes/Jacks

Run in Place 2 minutes

 

 

 

Wednesday July 1st

Zoom Times: 6:00am, 11:00am, 4:00 (kids) and 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The workout:

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

 

Tuesday June 30th

Here we go guys 🙂 I hope you’re getting PR’s on the ones we repeat!  Perry seems to be, so cool 🙂

 

Zoom Times: 6:00am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

3 Rounds for Time of:

21 Low Hang DB Snatch R

21 Down Dog Row R

21 Right Arm Down Side Plank Hip Circles

21 Low Hang DB Snatch L

21 Down Dog Row L

21 Left Arm Down Side Plank Hip Circles

 

 

For the warm-up let’s bang away at the Quarantine 10’s, after a little light movement (leg swings, etc.) then check out this session!  Gonna be cool 🙂

Quarantine 3 Sets of 10:

Push-ups

Lying Leg Raises

1 Arm Overhead Squats (alternating)

Lying Floor Drill

 

 

You aren’t going to get the butt you want by sitting on the one you have

Unknown

Your first class is always free. Check us out!