Wednesday 4-1-2020
Warm Up
“Roxanne”
Strength
8 Tabata Sets
1 Arm DB Row
Metcon
AMRAP 20
10 Burpees
10 Alt DB Snatch
10 Single DB Power Clean to Front Rack
10 Renegade Rows
Warm Up
“Roxanne”
Strength
8 Tabata Sets
1 Arm DB Row
Metcon
AMRAP 20
10 Burpees
10 Alt DB Snatch
10 Single DB Power Clean to Front Rack
10 Renegade Rows
Warm Up
400m Run
Strength
8 Tabata Sets
1 Arm DB Floor Press
Metcon
4 Rounds
400m Run
20 HSPU
20 Single Arm DB Hang Clean and Jerk
Warm Up
3 Minutes Doubles
Strength
8 Tabata Sets
DB Squat Clean
Metcon
50-40-30-20-10
Doubles
DB Goblet Lunges
DB TGU Starts
Quote of the Week 3-30-2020
“You can’t calm the storm, so stop trying. What you can do is calm yourself. The storm will pass.”
NEWS
First and foremost I want to offer everyone a heartfelt and genuine thank you. Thank you for all your comments, all your emails, all the DMs, and all the support for myself, my business, and my family. It truly means the world to me. We have been a Community for a decade now and my promise to you is that I will do everything in my power to ensure many, MANY good years to come. A lot of gyms won’t survive this. We will. We will be stronger than ever. We are all 631 STRONG!
Secondly, I have it on fairly good authority that April will bring back business as usual. This is of course, entirely contingent upon how closely we adhere to social distancing. Let’s all be responsible and take this thing seriously so we can get back in the gym where we belong.
Finally, I must admit that I am going a bit stir crazy! This has given me an incredible insight into how much I love Coaching and how much the Community contributes to my mental health. I am sure you too have a greater appreciation for what the gym does for all of our sanity. I must also admit that these dumbbell workouts have been KICKING MY BUTT! Keep moving, stay active, involve the family, and HANG IN THERE!
COMMUNITY
Keep logging those scores guys- I see you! Keep the posts happening and using the #631athome. Times like these really remind me just how strong a Community we have. My product has never been bumper plates or barbells. My product is the shared mentality of like minded individuals moving together in the intelligent and fun pursuit of fitness. Being a member of this Community means you get world class Coaching, the best programming out there, and strong and meaningful fellowship. We can still share all these things without a brick and mortar building. I’ve moved the gym six times in five different locations- the walls aren’t important, it’s the shared values inside them that matter. Let’s all keep adding to this product no matter what our circumstances bring.
In my never ending effort to bring our Community together even more I will be offering virtual classes every weekday through Zoom. At 5 pm we can all get together to do the WOD or just look on while others hit it. I will be offering Coaching during this hour so if you have any questions about the programming or just want to chat I am available. We will also be having some fun with this and you may see a guest Coach or two…more on this in our daily emails. Of course, we will still provide daily lesson plans and movement demos on our Instagram page.
PROGRAMMING
This week will be full of bangers guys! We can look forward to some longer duration and really taxing WODs. The Strength will be all Tabata sets- 20 seconds of work followed by 10 seconds of rest for 8 total sets. Within that 20 seconds try to get as many reps as possible. The score that you will log will be your LOWEST set. So if you get 25 reps for your first set, but only 2 for your last…your score is 2.
LET’S GET YUGGGGEEEE!
Monday
Strength
8 Tabata Sets
DB Squat Clean
Metcon
50-40-30-20-10
Doubles
DB Goblet Lunges
DB TGU Starts
Tuesday
Strength
8 Tabata Sets
1 Arm DB Floor Press
Metcon
4 Rounds
400m Run
20 HSPU
20 Single Arm DB Hang Clean and Jerk
Wednesday
Strength
8 Tabata Sets
1 Arm DB Row
Metcon
AMRAP 20
10 Burpees
10 Alt DB Snatch
10 Single DB Power Clean to Front Rack
10 Renegade Rows
Thursday
Strength
8 Tabata Sets
DB Thruster
Metcon
3 Rounds
30 1 Arm Devils Press
30 DB Thruster
30 DB Step-ups
Friday
Strength
8 Tabata Sets
Single Arm DB Jerk
Metcon
“Gravity”
5 Rounds
80 Doubles
40 Sit-ups
20 Push-ups
10 Reverse Burpees
Warm Up
Tabata Jumping Jacks
Strength
Single Arm DB Floor Press
20-20-20
At the top Pause for a 2 count
Metcon
AMRAP 20
5 DB Goblet Press
10 Push-ups
15 Sit-ups
Warm Up
“Limber 11”
Strength
Single Leg DB Deadlift
20-20-20
Pause at the bottom for a 2 count
Metcon
50 DB Squat Cleans
50 DB Sit-ups
50 1 Arm DB Power Clean Reverse Lunges
50 Lying Reverse Crunches
50 Pistols
50 1 Arm Devils Press
Warm Up
2 Rounds
10 Push-ups
20 Mountain Climbers
Strength
1 Arm DB Overhead Press
20-20-20
Pause at the top for a 2 count
Metcon
Ascending Ladder
1 Burpee
1 HSPU
2 1 Arm DB Push Jerk (One Each Arm)
2
2
4
3
3
6…
14 Minute Cap
Warm Up
400m Run
Strength
DB Row
20-20-20
Pause at the top for a 2 count
Metcon
200m Run
20 1 Arm Alt DB Snatch
400m Run
16 1 Arm Alt DB Snatch
600m Run
14 1 Arm Alt DB Snatch
800m Run
12 1 Arm Alt DB Snatch
Quote of the Week 3-23-2020
“Fear has a large shadow, but he himself is small.”
NEWS
Last week we were forced to adapt…this week we will overcome and thrive! Now is our time to prove how we prioritize health and fitness, and as always, we will do so in a really fun way.
Here is what’s happening-
As we speak I am on my way to drop off dumbbells to our members houses who have requested them. Once again, I am FULLY dedicated to the health and well-being of this Community. If you need equipment, just ask and I will hand deliver it right to your home. This week I have programmed all single dumbbell work which will really spice up the programming. In fact, you can treat this week just like any other- these are the kind of workouts I would program even if all this craziness wasn’t going on.
Our online leader-board will become active Monday as well! Log your results through the Zen Planner app to be automatically entered. At the end of the week the top three Male and Female athletes will win t-shirts! Let’s keep that friendly competition and Community aspect alive and well this week. All this will culminate in a 10 mile ruck next Saturday- stay tuned to our social media for more on this.
As far as Coaching goes I will be stepping up my game as well. I will still provide you guys with the warm ups, suggested mobility, strength, and metcons just like last week. This week we will be adding full on movement demo videos, scaling options, and strategies. All the emails that go out this week are meant to create an open dialogue between Athlete and Coach. If you have any questions or would like customization please do not hesitate to ask.
Along with the online Coaching, Programming, and Community development we have been busy leveraging the business relationships we have built over the years to provide you guys even more value. We have some really fun stuff planned in the next few week but this week is just for the ladies…
Mel has been OBSESSED with Fitspi shorts and athletic gear for years. I am very proud to announce that she was able to get you guys a discount code for anything on their site! Use MELRAE25. She loves their shorts! They run like Nike Pro spandex. DM her on IG if you have any questions! @melraewoods FITSPI
In this uncertain time your CF631 family is here for you. We will overcome this together. We will be stronger for it.
LET’S STAY HEALTHY AND CRUSH THIS WEEK!
Monday
Strength
DB Goblet Squats
20-20-20
Pause at the bottom for a 2 count
Metcon
“Fran-tastic “
3 Times Through
21-15-9
Goblet DB Squat Thrusters
Chair Rows
Rest 2 Minutes
Tuesday
Strength
DB Row
20-20-20
Pause at the top for a 2 count
Metcon
200m Run
20 1 Arm Alt DB Snatch
400m Run
16 1 Arm Alt DB Snatch
600m Run
14 1 Arm Alt DB Snatch
800m Run
12 1 Arm Alt DB Snatch
Wednesday
Strength
1 Arm DB Overhead Press
20-20-20
Pause at the top for a 2 count
Metcon
Ascending Ladder
1 Burpee
1 HSPU
2 1 Arm DB Push Jerk (One Each Arm)
2
2
4
3
3
6…
14 Minute Cap
Thursday
Strength
Single Leg DB Deadlift
20-20-20
Pause at the bottom for a 2 count
Metcon
50 DB Squat Cleans
50 DB Sit-ups
50 1 Arm DB Power Clean Reverse Lunges
50 Lying Reverse Crunches
50 Pistols
50 1 Arm Devils Press
Friday
Strength
Single Arm DB Floor Press
20-20-20
At the top Pause for a 2 count
Metcon
AMRAP 20
5 DB Goblet Press
10 Push-ups
15 Sit-ups
Warm Up
2 Rounds
10 Squats
5 Burpees
Strength
DB Goblet Squats
20-20-20
Pause at the bottom for a 2 count
Metcon
“Fran-tastic “
3 Times Through
21-15-9
Goblet DB Squat Thrusters
Chair Rows
Rest 2 Minutes
