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Workout

Week of 11/02/20

Our 1RM re-tests are next week!

It is encouraging to see the effort, progress, adjustments, and improvements we have seen each of you make in the last seven weeks during our strength cycle! We are excited to see you blow your 1RM test numbers away this week when we re-test our 1RM press, push press, and thruster! Here are the whiteboard images from our 1RM test week, so you can check what you had tested initially for the press, push press, and thruster. Looking forward to this week!

Important Indoor 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.
  • THINGS TO KEEP IN MIND AT THE GYM:
  • Please wait outside if a current class is inside finishing up.
  • Your temp will be taken daily. Must be less then 100.4 degrees.
  • Hit the hand sanitizer.
  • A mask is required inside. No mask = no class.
  • Please bring a change of shoes. Change on the front benches. Leaves your outside shoes there. Head for your workout space.
  • Anything you bring in must be brought back out daily.
  • No children. No spectators.
  • 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, November 2, 2020
    STRENGTH
    Push Press: 1RM (re-test)

    WOD
    16min EMOM
    MIN 1: 12/10 calorie row
    MIN 2: 12 mb cleans (20/14)
    MIN 3: 12 ring rows
    MIN 4: 40 second mb hug wall sit (20/14)
    Tuesday, November 3, 2020
    SKILL
    3RNFT – core work
    10 l-sit liftovers
    10 hollow body rocks
    30 seconds of flutterkicks
    10 second hollow body hold

    WOD
    4RFT
    300m row
    20 goblet squats (35/26)
    10 toes-to-bars
    5 hang cleans (95/65)

    The hang cleans will pass through a squat on the catch.
    Wednesday, November 4, 2020
    STRENGTH
    Thruster: 1RM (re-test)

    WOD
    3 rounds
    1 minute max jumping lunges
    1 minute max box step-ups (24;20/20;14)
    1 minute max ring push-ups
    1 minute max v-ups
    1 minute max double unders
    1 minute rest
    Thursday, November 5, 2020
    SKILL
    10-9-8-7-6 unbroken strict pull-ups (6 of 6)

    WOD
    400m run
    30 second rest
    then
    5 rounds of …
    5 back squats (50% of 1RM)
    7 burpee box jumps (24/20)
    9 russian swings (70/53)
    then
    30 second rest
    400m run
    Friday, November 6, 2020
    STRENGTH
    Overhead Squat: 3×3 @ 70% of 1RM
    then
    Press: 1RM (re-test)

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    Week of 11/09/20

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    (860) 944-0096
    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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