📰 Gym Briefing

**We are providing at home workouts during COVID-19 Closure!!**
-At Home bodyweight workouts are available in Wodify.
-There will also be a limited equipment (makeshift equipment) option to compliment the bodyweight option.
-You can access the at home workouts by switching the program to The At Home Workouts tab.
-You will be able to enter your scores and still see other peoples times as well 🙂
-We will post updates as soon as we find out.

If you have any questions please reach out!

Thank you!



60-45-30 Seconds
Alternating Bird Dogs: https://youtu.be/yS3FoUwVV5E
Shoulders Taps: https://www.youtube.com/watch?v=8QbRiNrLAD8
Glute Bridge Walkouts: https://youtu.be/gp4VBp8_WSY
Flutter Kicks: https://youtu.be/1rbuQjF7RQA
High Knee Run (In Place)


Piza (No/Limited Equipment) (Time)

4 Rounds For Time
30 Dumbbell Swings
30′ Single Dumbbell Overhead Carry (Left)
30 Sit-ups
30′ Single Dumbbell Overhead Carry (Right)

-This four round workout includes three movements that will challenge the core, grip, posterior chain, and breathing
-We expect this piece to take around 12-16 minutes to complete

-Hold one head of the dumbbell with both hands for this movement
-The arms will finish parallel to the ground like they do in the Russian Kettlebell Swing
-Choose a weight that you can complete in 1-2 sets
Demo: https://youtu.be/O8hRTgHb6Uc
-Substitute an odd object swing

-Lock the dumbbell out overhead with one arm for the carries
-The elbow should be next to the ear so the body resembles “oI” not “o/”
-Choose a weight that allows you to complete the 30 foot segments unbroken
Demo: http://youtu.be/mWwC8N3ZegY
-Substitute an odd object carry

-Use an AbMat for this station if you have it
-If not, you can anchor your feet under dumbbells or your couch