📰 Gym Briefing

**Governor Ducey has extended the Stay-At-Home order until May 15th**
-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

Single Dumbbell Warmup
30 Seconds Each Side
Performed with Lighter Weight:
Hang Power Clean
Front Squat
Strict Press


Den (Limited/No Equipment) (Time)

For Time
Double Dumbbell Clusters
200 Meter Run

-Kicking off the weekend with a descending rep couplet workout
-The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster
-This is one of the most effective movements out there, as it requires us to work through a very large range of motion
-After each round of clusters, you’ll complete a 200 meter run
-We expect this workout to take around 15-20 minutes to complete

-In the start of each clean, touch one head of the dumbbell to the ground
-Squat clean the weight and drive it overhead with no re-bend of the knees
-We’re ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh
-Understanding that everyone has different weights available at home, there are some other option
-Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)
-Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)
-Click Here to see a demo of the double dumbbell cluster: https://youtu.be/U70TUMFXQQU

-250 Meter Row or Ski
-500 Meter Bike Erg
-12/9 Calorie Assault or Echo Bike
-20/14 Calorie Schwinn Bike
-20 x 10 Meter Shuttle Runs

-Single Dumbbell Clusters: https://youtu.be/LSGyWhjctXk
-Barbell Clusters: https://youtu.be/FA9gWkwr26o
-Medicine Ball Squat Clean Thrusters: https://youtu.be/3-IpPmf4ky0
-Squat Clean Wallballs: https://youtu.be/IU57bElWYw4
-Odd Object Clusters: https://youtu.be/2GMcPvKSbmM

**Body Armor**

3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)

Working some one sided action in today’s Body Armor piece
The goal here is to move directly from one movement to the next without sacrificing quality of movement
Choose a weight that is challenging, but allows you to complete the 50 feet and 15 deadlifts unbroken
You have the option to increase weight each round or stay the same across

The back knee should hit the ground in the bottom of each rep
The hips should reach full extension at the top before stepping forward with the opposite leg

Hold the dumbbell in one arm on the outside of the body with a more narrow stance
Only one head of the dumbbell needs to make contact with the floor

Single Arm Overhead Walking Lunge: https://youtu.be/jJ_ycGSvRaw
Single Arm Deadlifts: https://youtu.be/S40eu8aKP18