Friday 5-1-2020
Strength
Single Leg DB Lunge
10-10-10
Metcon
20-18-16-14-12-10
DB Step Overs
Single Arm Devils Press
Strength
Single Leg DB Lunge
10-10-10
Metcon
20-18-16-14-12-10
DB Step Overs
Single Arm Devils Press
Strength
Single DB Z-Press
10-10-10
Metcon
AMRAP 18
5 HSPU
10 Pistols
15 Reverse Crunches
Strength
DB Pull-overs
10-10-10
Metcon
200 Doubles
100 Renegade Rows
50 Alt DB Snatches
Break Up Workload As Desired
Strength
Single Leg DB Deadlift
10-10-10
Metcon
5 Rounds
400m Run
40 Air Squats
40 Sit-ups
Quote of the Week 4-27-2020
“Choosing to be positive and having a grateful attitude is going to determine how you are going to live your life.”
NEWS
We enter May this week guys and it is looking like May is our month! Back to heavy weights, normal class schedules, and most importantly Community. I have some really fun stuff planned for us when we return. I feel people are greatly underestimating the importance of excellent Programming once gyms open. Now, more than maybe ever, it is critical we have a comprehensive and robust plan to return to WODs SAFELY. Yes, we will certainly be hitting a heavy barbell cycle when we come back, but it will be coupled with a very thought-out and strategically designed program. Get excited…we are getting close.
I also want to make it very clear to everyone how appreciative we are of your support through this nightmare. If any of you have suffered some economic hardship because of this please email me before the first of the month and I will work out your tuition with you. We are in this together, we will get through this together, and we will all be stronger because of it.
PROGRAMMING
Here we go with a traditional Strength split of 3 sets of 10 reps, but of course we are putting a spin on it using nontraditional movements. Our metcons are KILLER and I am really looking forward to seeing your scores. Continue to post those numbers, join us on Zoom, and ask me your questions to help improve your game.
HERE WE GO!
Monday
Strength
Single DB Floor Press
10-10-10
Metcon
AMRAP 20
10 Burpees
10 Alt DB Clean & Jerks
10 Push-ups
Tuesday
Strength
Single Leg DB Deadlift
10-10-10
Metcon
5 Rounds
400m Run
40 Air Squats
40 Sit-ups
Wednesday
Strength
DB Pull-overs
10-10-10
Metcon
200 Doubles
100 Renegade Rows
50 Alt DB Snatches
Break Up Workload As Desired
Thursday
Strength
Single DB Z-Press
10-10-10
Metcon
AMRAP 18
5 HSPU
10 Pistols
15 Reverse Crunches
Friday
Strength
Single Leg DB Lunge
10-10-10
Metcon
20-18-16-14-12-10
DB Step Overs
Single Arm Devils Press
Strength
Single DB Floor Press
10-10-10
Metcon
AMRAP 20
10 Burpees
10 Alt DB Clean & Jerks
10 Push-ups
Warm Up
2 Rounds
30 Jumping Jacks
20 Mountain Climbers
Strength
DB Strict Press
5-5-5-5-5
Metcon
“Home JT”
21-15-9
HSPU
Chair Dips
Push-ups
Warm Up
400m Run
Strength
DB Good Morning
5-5-5-5-5
Metcon
10-9-8-7-6-5-4-3-2-1
DB Thtusters
Alt DB Snatch
100m Run After Each Round
Warm Up
“Limber 11”
Strength
DB Row
5-5-5-5-5
Metcon
22-16-10-16-22
Alt DB Hang Cleans
Renegade Rows
Reverse Crunches
Warm Up
3 Minutes Doubles
Strength
DB Floor Press
5-5-5-5-5
Metcon
10 Rounds
20 Doubles
10 DB Push Press
20 Sit-ups
