Wednesday 7-1-2020
Meeting 5:30 pm at gym*
Strength
Pendlay Row Skill
Metcon
1000m Row
50 Walking Lunges
50 Sit-ups
Meeting 5:30 pm at gym*
Strength
Pendlay Row Skill
Metcon
1000m Row
50 Walking Lunges
50 Sit-ups
Meeting 9 am at the gym*
Strength
Strict Press Skill
Metcon
21-15-9
Push Press (95#/65#)
Burpees Over Bar
Quote of the Week 6-29-2020
“I’m Fergalicious (so delicious), My body stay vicious, I be up in the gym just working on my fitness.”
NEWS
As you can tell from our quote this week I am in a VERY good mood. We are seeing some normalcy again and it feels like we have weathered this storm. It has been so great seeing you guys in person and feeling the love and support you offer me and the gym. We will continue outdoor classes daily this week, weather permitting of course. Monday, Wednesday, and Friday this week, we will be meeting at 5:30 pm and Tuesday, Thursday we will be holding 9 am classes. I hope to see you all there!
PROGRAMMING
This week we reintroduce the almighty barbell! Let’s get excited people. I have chosen to make all our Strength work skill acquisition. This will be performed mostly with an empty barbell and be very Coaching heavy. Get ready to break a mental sweat too. All our Metcons are really short but very intense. I am SO looking forward to getting back into the swing of things with you guys.
LET’S GET AFTER IT!
Monday
Strength
Front Squat Skill
Metcon
3 Rounds
400m Run
15 Thrusters (95#/65#)
Tuesday
Strength
Strict Press Skill
Metcon
21-15-9
Push Press (95#/65#)
Burpees Over Bar
Wednesday
Strength
Pendlay Row Skill
Metcon
1000m Row
50 Walking Lunges
50 Sit-ups
Thursday
Strength
Deadlift Skill
Metcon
“Grace”
30 C&J (135#/95#)
Friday
Strength
Split Jerk Skill
Metcon
AMRAP 12
8 Hang Snatch (95#/65#)
10 Push-ups
12 Hip Drops
24 Doubles
Meeting at 5:30 pm at the gym*
Strength
Front Squat Skill
Metcon
3 Rounds
400m Run
15 Thrusters (95#/65#)
Strength
Tabata DB Floor Press
Metcon
AMRAP 15
10 Alt DB Clean and Jerks
20 Mountain Climbers
10 DB Step-ups
20 Jump Squats
10 Single Arm Devils Press
Strength
Tabata Lunges
Metcon
50-40-30-20-10
Doubles
Lunges
Sit-ups
Strength
Tabata DB Rows
Metcon
3 Rounds
400m Run
21 DB KBS
12 Renegade Rows
Strength
Tabata DB Jerks
Metcon
30-20-10-20-30
Push-ups
Alternate DB Snatch
Hip-Drops
Quote of the Week 6-22-2020
“Your passion is waiting for your courage to catch up.”
NEWS
This week I wanted to extend a genuine thank you for all the “ALL IN” emails. I promise you guys the best. Things will be back to normal soon and better than ever. Get excited.
I am not advertising at all but I will just say this- email me or DM me to chat about outdoor meet-up workouts this week. ‘Nuff said!
PROGRAMMING
This week all of our Strength work will be 8 Tabata sets. 20 seconds of work followed by 10 seconds of rest. When logging your score on Zen Planner only count the lowest set please. Our Metcons are a good mix of bodyweight and dumbbell work again, although it is looking like we will all be back under a barbell very soon.
HERE WE GO!
Monday
Strength
Tabata DB Front Squats
Metcon
3 Rounds
Minute 1: Air Squats
Minute 2: Sit-ups
Minute 3: Lunges
Minute 4: V-ups
Minute 5: Rest
Scores for total reps
Tuesday
Strength
Tabata DB Jerks
Metcon
30-20-10-20-30
Push-ups
Alternate DB Snatch
Hip-Drops
Wednesday
Strength
Tabata DB Rows
Metcon
3 Rounds
400m Run
21 DB KBS
12 Renegade Rows
Thursday
Strength
Tabata Lunges
Metcon
50-40-30-20-10
Doubles
Lunges
Sit-ups
Friday
Strength
Tabata DB Floor Press
Metcon
AMRAP 15
10 Alt DB Clean and Jerks
20 Mountain Climbers
10 DB Step-ups
20 Jump Squats
10 Single Arm Devils Press
Strength
Tabata DB Front Squats
Metcon
3 Rounds
Minute 1: Air Squats
Minute 2: Sit-ups
Minute 3: Lunges
Minute 4: V-ups
Minute 5: Rest
Scores for total reps
