2020-05-04

Some businesses are allowed to re-open as part of the governor’s Phase 1 plan but gyms are part of Phase 2 so we are still closed for at least 2 more weeks. If anything changes we will let you know. In the meantime, we’ll continue to provide the daily workouts including the weekly running workouts. We have a 530 zoom workout on MWF so join us for that as working out is more fun with a group. I’ve been doing the running workouts and I would encourage you all to try them. They aren’t terrible even if you hate running 🙂

Running Workouts
Day 1
*Building speed time each round
2 Min Moderate
20 second FAST
40 seconds recovery

2 min Moderate
30 Second Fast
30 Second Recover

2 Min Moderate
40 Second Fast
20 Second Recover

2 Min Moderate
50 seconds Fast
*Slow legs down and SLOW 3 min recovery

Day 2
2×1200 at Moderate/Fast Race Pace
Rest 4 minutes in between sets

Day 3
EZ Run…Keep adding those minutes and distance. Go a little longer or farther than last week!
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Daily Workouts

Mon
Work to heavy
1 Squat Clean + 1 Front Squat + 1 Jerk
———-
0-10min
5 Rounds
10 Reverse Lunge Wall Ball
10 DB or Barbell Row
10 Decline Pushup
10+min
4 Rounds
15 Alt DB Snatch
15 T2B
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Tues
14->1
KB Swing
Burpees
———————
Wed
Accumulate 10 Reps >= 75% of Max (no misses!)
Sn Pull + Snatch
———-
Every 4min for 12min
20 Overhead Squat (empty bar or something light)
400m Run
Every 3min for 9min
20 Jack Squat to box (deeper squat than the linked video please)
20 Deadlift (use 1 or 2 DB or light barbell ~30-40% max)
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Thurs
Pick one of the running workouts and do that. Get outside!
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Fri
4 Rounds
10 Lateral Lunge Each leg holding DB
Rest 30sec
10 Bicep Curl
Rest 30sec
10 Triceps (banded press down, dips, skull crusher
Rest 60sec
———
12min EMOM
Min 1: 10 Bench Press + 10 Pullup
Min 2: 30sec Run (~100m)
Min 3: 30sec DU (50 if unbroken)
Rest
10->1
DB Hang C&J (right arm)
DB Hang C&J (left arm)
Goblet Squat