📰 Gym Briefing

Hey everyone,

Unfortunately we have been presented with another Executive Order to close down the gym until further notice (Hopefully July 27th at the latest). Thank you so much for the continued support since opening back up in May, it has meant the world to us. It has been great seeing everyone after the first quarantine. You all are amazing! Just like last time we will be pausing memberships.  The continued support during the last shutdown helped out the gym tremendously, but we understand these are difficult times for everyone!  Should you wish to have us continue to charge your membership, please let us know.

During the shutdown, we will be providing At Home Workouts just like last time, everyone will still have access to Wodify and coaching as you need. Keeping healthy during this time with exercise and diet is super important, please don’t hesitate to reach out if you have any questions or if there is ever anything we can do to help.

To access A Home Wodify workouts select the At Home Workouts option under the program tab. If you have questions please ask.

We will get through this!

Coach Rob

-Warm-up-

30 Seconds
High Knees
PVC (Broom Stick) Pass Throughs: https://www.youtube.com/watch?v=iLup2Kn9INM
Active Samson: https://youtu.be/jGVMgxjPORo

Butt Kickers
PVC (Broom Stick) Lat Stretch: https://www.youtube.com/watch?v=loMyjjEc7_0
Slow Air Squats

Jumping Jacks
PVC (Broom Stick) Overhead Squats: https://youtu.be/AeoiSQnrHV8
Inchworm to Push-up: https://youtu.be/Et0WRT6Q3sA

Overhead Squat Biased Barbell (Or PVC or Broom Stick) Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: https://youtu.be/CwWpf4B1kxM

MOBILITY
Barbell Ankle Stretch: 1 Minute: https://www.youtube.com/watch?v=VSqAZzdB-UA
Table Top Stretch: 1 Minute: https://www.youtube.com/watch?v=I3JmIgah28M

Jackie Legs (At Home) (AMRAP – Rounds and Reps)

13 Min AMRAP:
5 Rounds of “Cindy”
35 Double Dumbbell Front Squats (50’s/35’s)
Max Rounds of “Cindy”

1 Round of “Cindy:”
5 Pull-ups
10 Push-ups
15 Air Squats

MODIFICATIONS
PULL-UPS
-Reduce Reps
-Strict Pull-ups
-Banded Pull-ups
-Ring Rows
-Renegade Rows (Equal Reps): https://youtu.be/wNuGQC_s65o
-Dumbbell Rows From Plank Position (Equal Reps Each Side): https://youtu.be/kNwcFuu9zXA
-Barbell Bent Over Rows
-Double Dumbbell Bent Over Rows: https://youtu.be/SdKsMzdkYZw
-Single Dumbbell Bent Over Rows: https://youtu.be/izacInNZMWs
-Odd Object Bent Over Rows: https://youtu.be/5bTX5qKWtEA

DUMBBELL SQUATS
-Single Dumbbell squats
-Odd Object squats