200521

Workout of the Day for Thursday, May 21st, 2020:
Strength:
4 Rounds:
14 DB Strict Press
14 DB Bent Over Row

Conditioning:
20 Min AMRAP:
200m Run
20 DB Devil Press
200m Run
20 DB Box Step-Up

200520

Workout of the Day for Wednesday, May 20th, 2020:
Barbell Strength
Backsquat (Week 2):
7-7-7
*Stay at same weight for all 3 sets

“At Home” Strength:
8 Rounds, 30 Sec. On / 10 Sec Off, alt:
• DB Lunge
• Hip Thrust
• Flutter Kicks

Conditioning:
12 Min EMOM, alt:
• Overhead Squat 75/55-lb
• Burpee

12 Min EMOM, alt:
• Cal Row/Bike/Ski
• Toes-2-Bar

“At Home” Conditioning
12 Min EMOM, alt:
• DB Overhead Squat
• Burpee

12 Min EMOM, alt:
• 200M Run
• Weighted Abmat Sit-Up

200519

Workout of the Day for Monday, May 18th, 2020:
Strength:
5 Sets:
Max Handstand Hold
20 Hollow Rocks

Conditioning:
6 Min EMOM, alt:
• DB Snatch
• Single Leg alt. V-Up

6 Min EMOM, alt:
• DB Deadlift
• Mountain Climber

6 Min EMOM, alt:
• DB Plank Pull-Through
• AbMa Sit-Up

200518

Workout of the Day for Monday, May 18th, 2020:

Barbell Strength:
(Week 2)
5 Sets, Building:
2 Power Clean
2 Front Squat
2 Jerk

At Home Strength:
5 Sets:
10 DB Curl
10 Lateral Lunge
10 Arnold Press
10 x 4 Count Flutter Kicks

Conditioning:
45 Box Jump Over

15 Min AMRAP:
20 Pull-Up, or DB bent Over Row
40 Push-Up
60 Air Squat

45 Box Jump Over

200517

Workout of the Day for Sunday, May 17th, 2020:
20 Min AMRAP:
20 DB Bent over row
20 DB Deadlift
20 DB Lateral lunge steps
20 Plank shoulder taps
20 Double unders

200516

Workout of the Day for Saturday, May 16th, 2020:
Deck of Cards:
10 Min AMRAP:
Hearts = Lunge
Spade = Burpee
Diamond = Sit-Up
Clover = Broad Jump

3 Rounds:
10 Single ARM Devil Press
15 Goblet Squat

21-15-9:
Burpee
KB Swing

3 Rounds:
400m Run
20 DB box Step-up

200515

Workout of the Day for Friday, May 15th, 2020:

“At Home” Strength:
4 Rounds, 30 Sec Each:
• Tricep Extension
• Flutter Kicks
• Arnold Press
• Russian Twist

“At Home” Conditioning
For Time:
400m Run
50 DB Squat Clean
400m Run
50 DB Push Press
400m Run
50 DB Deadlift
400m Run
50 V-Up

Barbell Strength:
Deadlift
7-7-7
*Stay at same weight for all 3 sets

Open Gym Conditioning:
For Time:
50 Cal Bike/Ski/Row
50 DB Squat Clean
50 HSPU
50 V-Up, or T2B

200514

Workout of the Day for Thursday, May 14th, 2020:

Aerobic Capacity:
Death By 10M*
*With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute

Conditioning:
5 Min AMRAP*:
10-20-30-40…
DB Snatch
Hollow Rock

5 Min AMRAP:
10-20-30-40…
KB Swing
Mountain Climber

5 Min AMRAP:
10-20-30-40…
Box Step-Up
DB Plank Pull-Through

200513

Workout of the Day for Wednesday, May 13th, 2020:
Strength:
Backsquat
7-7-7
*Stay at same weight for all 3 sets

Bodyweight Strength:
12 Min AMRAP:
8 DB Bent Over Row / Side
8 HSPU
8 V-Up
8 Tuck-Up

24 Min EMOM, alt:
• DB Lungsters
• Dubz
• Abmat Sit-Up

200512

Open gym (Must sign-up in advance on Wodtogether):
Monday: 5am, 6am, 8am, 4pm, 5pm, 6pm
Wednesday: 5am, 6am, 8am, 4pm, 5pm, 6pm
Friday: 5am, 6am, 8am, 4pm, 5pm, 6pm

*These times are based on the survey that was sent out. Each week we will evaluate capacity and add or edit class times as necessary.

Virtual classes:
Monday: Noon
Tuesday: 8am, Noon, 5pm
Wednesday: Noon
Thursday: 8am, Noon, 5pm
Friday: Noon
Saturday: 9am
Sunday: 10:30am

Workout of the Day for Tuesday, May 12th, 2020:
Strength:
Tabata:
• Bicep Curl
• Arnold Press
• Bicycle Crunch

Conditioning:
18 Min AMRAP:
60 KB swings
50 Walking Lunge
40 Single Leg V-Up
30 DB Deadlift
20 DB Hang Clean
10 DB Push Press