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NewsWorkout

Week of 08/17/20

Cooler Temps

No news to report outside of the weather this week ... it's looking a little cooler, and a lot less humid. Let's hope it stays that way.

Important Outdoor Class Information
THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:
  • Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.
  • If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.
  • Try to minimize moving between evening and morning classes to limit additional exposure in the community.
  • Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.
  • Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.
  • Outdoor gym mats will be available and will be sanitized after each class, but you are welcome to bring a yoga mat or bath towel with you as well if you choose. We also recommend bringing a small face towel. Women should consider tying hair back and wearing a headband to minimize the temptation to touch your face and hair.
  • THINGS TO KEEP IN MIND AT THE GYM:
  • All athletes must have a mask, and wear it until they are in their workout box. We are not requiring masks to be worn while working out. Only when outside of your workout box (unless you are out running).
  • No children. No spectators.
  • Athletes and their equipment must remain in your designated box.
  • Wipe down all equipment before and after using it.
  • Sanitize hands either before, after, or both before and after the class.
  • ITEMS PROVIDED FOR YOU AT EACH CLASS:
  • Hand sanitizer
  • Disinfectant spray bottle
  • Gym towel to wipe down equipment and area
  • Bucket to keep everything in
  • Monday, August 17, 2020
    WOD
    3RFT
    30/25 calorie row
    20 mb clean to mb thrusters (20/14)
    10 burpees over parallette
    Tuesday, August 18, 2020
    SKILL
    3 rounds – core work
    30 second plank hold
    30 second overhead hold (25/10)
    30 second hollow hold
    30 second squat hold

    WOD
    5 rounds of 3 mins on / 1 min off of…
    5 Russian swings (35/26)
    5 kb front squats (35/26)
    5 kb push presses (35/26)
    … alternate arms and start with the right.
    Wednesday, August 19, 2020
    STRENGTH
    Hang Power Cleans: 3×3 @ 85% of 1RM

    WOD
    21-15-9
    back squats (65% of 1RM)
    handstand-release push-ups
    Thursday, August 20, 2020
    WOD
    1 mile run
    2000m row
    300 jump ropes
    Friday, August 21, 2020
    WOD
    4RFT
    10 front and back goblet lunges (53/35; 2-for-1)
    20 sit-ups
    30 second plank hold
    Tags: ,

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