📰 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!



Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: https://youtu.be/WVTJdjFjzaE


Double Time (Time)

For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

-Going longer in today’s running focused workout
-We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes
-Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run
-Make sure to wear a watch so you know when these 3-minute intervals arrive
-This workout will likely last 30+ minutes
-In order to achieve the right stimulus, let’s cap this workout at 40 minutes

-These 30 total reps should take between 1:00-1:30 to complete
-This gives you at least 1:30-2:00 to make progress on your runs
-Reduce the reps as needed to complete the work in that amount of time

-6k Row
-12k Bike

Convert Your Assault, Echo, or Schwinn Bikes to Kilometers
Click Here to Learn How to Convert Assault Bikes From Calories to Kilometers: https://www.assaultfitness.com/blogs/news/training-for-regionals-workout-6-how-to-convert-miles-to-kilometers-on-the-assault-airbike

–Body Armor–

Hollow Rocks

After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)

-Working a lot of midline, as well as upper body pull in today’s Body Armor
-We’ll count 1 hollow rock as back and forth
-If hollow rock is too challenging – accumulate equal seconds in a hollow hold
-After each set of hollow holds, complete 20 alternating dumbbell rows from a push-up position
-Choose a moderate weight that you can complete with 1-2 breaks

Hollow Rocks: http://youtu.be/gQ2Pcv0GHtU
Hollow Holds: https://youtu.be/EJvFiNvuuXw
Dumbbell Rows From Push-up Position: https://youtu.be/kNwcFuu9zXA