Friday, July 24, 2020
1. Social distancing
The 6 foot rule will be applied measured and taped off in the facility. Class limits and preregistration will cap one person per 8 x 10’ foot section. There will be no congregating before and after class.
2. Scheduled cleaning of high-touch surface areas
There will be a buffer between each class/session to allow for cleaning and disinfecting of facility. Equipment will not be shared among individuals during class; each client will have his/her own equipment item / designated area for use of the item.
3. Mandated hygiene measures
Showers will be shut down. Joint water stations will be shut down. Hand-washing will be mandated before and after class. Clients will be mandated to clean any equipment used before and after usage.
4. Travel checks
Each client will be asked if he/she has traveled in the last 14 days. If so, he/she will not be allowed to train until the state-mandated 14-day quarantine is completed and no symptoms are found.
5. Communication.
Updated policies and procedures will be on our gym’s social media, in emails, text messages and posted at our respective locations.
Thanks guys!
072420 WOD
A) Warmup
Coaches Choice
B) Strength
Every 2 Minutes For 14 Minutes
Deadlift x3
*Build over the 7 sets to a heavy triple*
C) Metcon
12 Minute EMOM
Min 1: 3 Deadlifts at 90% of today’s 3RM
Min 2: 3-6 Strict Pull-Ups (ring rows)
Min 3: 10-12 Burpees (6-10 sprawls)
Cooldown:
10 Cobras
Thursday, July 23, 2020
072320 WOD
A) Warmup
Coaches Choice
B) Accessory
3 Sets Of:
1:00 single leg glute hip bridges (:30/ side)
0:45 Right Side Plank
0:45 Left Side Plank
1:30 Rest
C) Metcon
Every 5 Minutes for 20 Minutes
Row 500/400 (sub bike 30/24 cal or 400 meter run)
30 Air Squats
20 Sit-Ups
10 Hand Release Push-Ups
Wednesday, July 22, 2020
072220 WOD
A) Warmup
Coaches Choice
B) Metcon
In Teams of Two Perform
10 Minute AMRAP
10 Single Arm Devils Press @50/35#
60 Double-Unders
10/6 C2B Pull-Ups (sub ring-rows or banded pullups)
Rest 2 Minutes
8 Minute AMRAP
10 Single Arm Push Press @50/35#
40 Double-Unders
6/4 Bar Muscle-Ups (Sub pull-ups)
Rest 2 Minutes
6 Minute AMRAP
10 Alt. DB Snatches @50/35#
20 Double-Unders
4/2 Ring Muscle-Ups (Sub pull-ups)
*Score is total Rounds + Reps*
*One partner working at a time, alternate after each movement. Score is total Rounds + Reps*
C) Cooldown
Banded Lat Stretch x1:30 Per Side
Standing Calf Stretch x1:00 Per Side