📰 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!



3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges: http://youtu.be/M7PynZBxSR0
5 Inchworm to Push-up: https://youtu.be/Et0WRT6Q3sA

Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats: https://www.youtube.com/watch?v=bJWKhWkVmPA0
10 Romanian Deadlifts (Each Side): https://youtu.be/sSIw7kxBs8w
10 Single Arm Russian Swings: https://youtu.be/D1Cb5V77DkI
10 Strict Press (Each Side)
10 Goblet Squats: https://www.youtube.com/watch?v=bJWKhWkVmPA0


Encore (Limited/No Equipment) (4 Rounds for time)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)

-A new round starts every 5 minutes in this interval workout (0-5-10-15)
-You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
-We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
-The order of the dumbbell movements flip flops in rounds 3 and 4
-Record your time for each of the 4 rounds – as your score is the total of these times added together

-In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken
-This should be a moderate set of dumbbells that is challenging, but manageable
-If you’re on the fence – go on the lighter side and move faster
-Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements
-Here are some things to consider:
-Clean and Jerks:
*Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom
*You can push press or push jerk the dumbbells overhead
*Demo Video: https://youtu.be/J89uaXArNvg
-Devils Press:
*This movement is a combination of a dumbbell burpee and a double dumbbell snatch
*The chest should make contact with the floor on each rep
*Swing the bells overhead without pausing at the shoulders
*Demo Video: https://youtu.be/rUp_LwREipA

-Jump over the handle of 1 dumbbell with both feet
-1 Rep: Over and Back (42 Total Jumps)

-12 Single Arm Dumbbell Thrusters: https://youtu.be/OKx4q6b7Zhc
-12 Goblet Thrusters: https://youtu.be/-R_zfwIR3nU
-12 Odd Object Thrusters: https://youtu.be/qsHkVCkeab0
-24 Jumping Air Squats

-Single Arm Dumbbell Clean and Jerks: https://youtu.be/QWqNunZUUzg
-Odd Object Clean and Jerks

-Single Arm Devil’s Press: https://youtu.b
-Burpee Broad Jump

***Body Armor***

Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Today’s body armor is focused on the midline
Alternate back and forth between these two movements for 4 rounds
The flow of the workout goes as follows:
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest
With rest built in, the goal is to move for as much of the 40 seconds as you can
Flutter Kicks: https://youtu.be/1rbuQjF7RQA
Hollow Rocks: http://youtu.be/gQ2Pcv0