📰 Gym Briefing

Hey everyone,

Hopefully this is the last week of the shutdown! We will keep everybody informed on when we will be opening back up and what measures we will be taking to do so.

We are still 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


30 Seconds Each
Easy Bike/Row/Butt Kickers
Easy Single Unders (Or hops)
PVC Pass Throughs (Or with a broomstick): https://www.youtube.com/watch?v=iLup2Kn9INM

Moderate Bike/Row/High Knees
Quick Single Unders (Or hops)
PVC Straight Leg Swings (15 Seconds Each): https://youtu.be/foyEIeygllk

Faster Bike/Row/Jumping Jacks
High Single Unders (Or hops)
PVC Overhead Squats: https://youtu.be/AeoiSQnrHV8

Snatch Biased Barbell Warmup (Or with a PVC pipe or a broomstick)
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

Warrior Squats: 1 Minute: http://youtu.be/EfUJgmgTvlI

PVC Sotts Press: 1 Minute: https://youtu.be/GV7JzekbySs


Unicycle (At Home) (AMRAP – Reps)

10 Min AMRAP:
800 Meter Run
100 Double Unders

Time Remaining:
Max Double Dumbbell Power Snatches (50’s/35’s)

-2 400s
-4 200s
-80 10m Shuttles

-Reduce Reps
-2 Minutes of Practice (100 Reps Max)
-150 Single Unders (1.5x)
-Double Taps (Equal Reps): https://youtu.be/rvb3aw-019Q
-Line Hops (Equal Reps): https://youtu.be/AG3QNJriozI

-Alternating Dumbbell Power Snatches: https://youtu.be/yvq9CJelbGY
-Double Dumbbell Snatch: https://youtu.be/YP_e_sndmvk
-Odd Object Ground to Overhead: https://youtu.be/kRsckQhX0is
-Kettlebell Swings