Hey guys, I hope you’re traveling and going somewhere awesome with your families and friends! The gym is closed this week. I know it’s a killer for those of us staying here this week. Big thanks for being understanding. Please remember that even with this closure, we’re offering a whopping 295 workout days this year. Between you, me and the fence post, that’s definitely enough opportunities to become fit.
Here’s the list of things I’m trying to accomplish this week:
Air Bike Cover
C2 Gear Clean up
Rotate GHDs and Rhino
Lights/Ballast
Garage Door Closure
Redo colors on KBs
Fix hole in panel
One camera off wall by racks
Cob Webs
Black wall black
New H20 Heater
New fire extinguishers
Sell 1 bench
Stock TP
Vacuum
Sell other barbell
Chains outta there
DB rack outta there
What Flags can we fly?
Appendix Fix Up
Hang Pepper Spray
Outlet cover by bands
Belt Holder Situation
Little drywall repair on black wall
tape off the loaned DBs
spray paint the KBs?
Coverage for wood wall weights!
Rig Vrs. Racks on Faux Wall
yellow plates out
white paint on the wood spots
where the rings used to be
Faux Wall piece of wood?
It’s a list!! I’ve tried in the past to stay focused on getting things done throughout the year on weekends, between classes, and I’ve found that I do a crappy job, feel rushed and end up not being my best self for you guys in class, because I’ve got this project on the back of my mind while I’m trying to teach your class. Instead, if I can focus in hard for a week to get loads of things 100% done at once, I do much better. In the end, it’s for YOU! To make your training space, cleaner, safer, better set up, more efficient, and simply put, an actually nice place to train. Big thanks.
Workouts: HOME WORKOUTS COVID STYLE 🙂
Monday:
50 of Each for time!
Squat Jumps
Box Jumps
Lunges
Swings
Hollow Rock Pullovers
Push Presses
Hollow Arch
Thruster
Burpee
Double Under, or JUMP clap-claps
Don’t hesitate to scale the reps to 20, 25, 30 or 35 of each, this workout is long, don’t go too crazy!!
The Warm-up is doing a handful of each movement, and getting ready for it mentally 🙂
Tuesday:
The workout:
2 Rounds for time
21 Suitcase DL Right
15 and 15 (switch legs at 15) Low to High Cross Chops Right ***If you don’t have a band, do Russian Twists with or without a weight at least 20 reps***
9 Burpees
Hollow Rock for 40 Seconds
21 Suitcase DL Left
15 and 15 (switch legs at 15) Low to High Cross Chops Left ***If you don’t have a band, do Russian Twists with or without a weight at least 20 reps***
9 Burpees
Hollow Rock for 40 Seconds
Wednesday:
5 Rounds for Time of:
21 Chair Dips
42 Overhead Toe Jumps (hold something overhead and jump from your toes)
21 Candlesticks
Thursday:
How far can you get in 8 minutes!?
20 KB Swings
4 Mountain Climbers (you knew it)
18Â KB Swings
8 Mountain Climbers
16 KB Swings
12 Mountain Climbers
14 KB Swings
16 Mountain Climbers
12 KB Swings
20 Mountain Climbers
10 KB Swings
24 Mountain Climbers
8 KB Swings
28 Mountain Climbers
6 KB Swings
32 Mountain Climbers
4 KB Swings
36 Mountain Climbers
2 KB Swings
40 Mountain Climbers
Use really anything as a KB, backpack?
Friday:
3 Rounds for Reps
1 Minute of Squat Jumps
1 Minute of Swings with something sensible
1 Minute of Push Presses
1 Minute of Burpees (yay!!)
1 Minute of Double Unders
1 Minute of Rest
Saturday/Sunday: Walk or rest 🙂 Stretch?
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