2020-10-19

Shakes and Teas will be available this week on Tuesday and Thursday. Sign up at the gym or text your order to 253-2801. Orders will need to be in by 3PM on Tuesday and Thursday. Venmo, Cash App, or exact cash accepted.
Venmo: Justin_Woodruff Cash App: $WJustinWoodruff
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Running Workouts – There will be a 5k run on Thanksgiving for those of you interested. Now’s the time to start building for that. This is just week 2 of the 6 week plan
#1
10 min EZ Warm Up
6 Rounds – 1min Fast/2min Recover Jog

#2
Running Ladder – moderate pacing with 30 second push at the end of each segment followed by a 30 sec recover
5min
4min
3min
2min
1min

#3
4 Rounds
400m + 4 up and down stair runs if available
Rest 3min between rounds
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Mon
Back Squat
4×2 @ 90%
2×8 @ 75%
0:10
100 Slam Ball (EMOM starting at zero, complete 5 hand-release pushups)
Rest 3min
13:end
100 Russian Swings (EMOM starting at zero, complete 5 hand-release pushups)

Tues
Every 2:30 x 6 Rounds
Row/Ski 250m
3 Power Snatch

10min EMOM (alternate)
7 Burpee + 7 Goblet Squat
7 Alt DB Snatch + 7 Box Jump
Rest 3min and repeat 10min EMOM

Wed
5×3 Banded Deadlift w/ red band

15min AMRAP
5 Bench Press
1 Rope Climb (legless if able or modify as needed)
15 Wall Ball
200m Run

Thurs
4 Sets
4 Push Press
8 Bent Over Row
12 Overhead Plate Situp

15min AMRAP
6 Bike Cals
6 T2B
6 Front Rack Lunges
**Add 2 reps every round

Fri
10 min – work to heavy Clean & Jerk

30 min cap – w/ a partner
4x200m Run (2 each person)
100 Push Press (75/55 max)
100 Situps
100 Russian KB Swing
100 Air Squats
100 Russian Swings
100 Situps
100 Push Press
4x200m Run