📰 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-

400m Jog

30 Seconds Each
 Active Samson + Air Squat: https://youtu.be/DIvWLT5hv7Y
Box Step-ups or Lunges (Low Box)

Active Spidermans: https://youtu.be/tGxCop_0yRQ
Lateral Box Step-Overs or Lateral Lunges (Low Box)

High Knees Around Boxes
Push-up to Down Dog: https://www.youtube.com/watch?v=hPhA5b-P34Y
Box Step-ups or Jumping Lunges (Workout Box)

Barbell (PVC or Broomstick) Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

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

MOBILITY
Wrist Stretches on Box(With or Without): 45 Seconds:http://youtu.be/vyYr6TXA018

Box Supported Ankle Stretch: 45 Seconds: https://www.youtube.com/watch?v=hJTKlo9_h9o

Front Rack Stretch on Box: 45 Seconds: https://www.youtube.com/watch?v=EZtvGgJfKkM

-Metcon-

Triple Play (At Home) (AMRAP – Rounds and Reps)

20 Min AMRAP:
200 Meter Run
3 Over-and-Back Hops Over Dumbbell
3 Double Dumbbell Power Cleans (50’s/35’s)
200 Meter Run
6 Over-and-Back Hops Over Dumbbell
6 Double Dumbbell Power Cleans (50’s/35’s)

…[Add 3 Hops + 3 Power Cleans Each Round]

MODIFICATIONS
200 METER RUN
-15 Shuttle Runs [10 Meters]

POWER CLEANS
-Double Dumbbell Power Cleans
-Single Dumbbell Power Cleans:
-Odd Object Power Cleans: https://youtu.be/JiodoFLKJWchttps://youtu.be/XFG7MQU1uS0