By the time we’re ready to reopen we should have the front side of the gym repaired! For those who came by during our Memorial Day Walkthrough you’d have seen the setup above- we’re using this time for gym improvements and can’t wait for you to enjoy them.
WORKOUT for Thursday 5/28/2020
E3MOM x 3
20 alternating dumbbell snatch, medium-heavy
40 high knees
+
E3MOM x 3
20 goblet squats
40 butt kickers
+
E3MOM x 3
20 alternating overhead lunge
20-40 toe taps
NO EQUIPMENT? NO PROBLEM!
E3MOM x 3
20 jumping jack lunges
40 high knees
+
E3MOM x 3
20 double squat jumps (one squat + one jumping squat)
40 butt kickers
+
20 alternating reverse lunges
40 toe taps onto an object
Share experience to comments!
2nd Serving- Need More Work? (Strength-Bias)
HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps
A while back we were training some folks in preparation of a Spartan Race in the Seattle area. It was postponed due to COVID-19, but that just means you’ll have more time to get that training in!
On Tuesdays and Saturdays on the blog expect to see the 2nd Serving reflect a short-distance and long-distance workout that you can do on your own.
Other than that our Wednesday STRETCH class may be moving to 8am (and recorded as a video for access later) so that we can introduce a mid-week HIIT class at 6:30pm!
WORKOUT for Wednesday 5/27/2020
:20 on, :10 off for 4:00 each
– Plank
– Arch
– Bottom Squat
– Handstand
– Frog Pumps
– Single Leg Bridge
– Leg Lift Extension
– Reverse Plank
HSPU Strength Ladder: EMOM x6 do 1-2-1 reps
2nd Serving: Need More Work? (Strength-Bias)
1. Superset
a. Pushups: 3 sets, 15-20 reps
b. Bodyweight Squat: 3 sets, 15-20 reps
2. Triset
a. Dumbbell Bicep Curl: 3 sets, 15-20 reps
b. Tricep Dumbbell Kickback: 3 sets, 15-20 reps
c. Dumbbell Shoulder Press: 3 sets, 15-20 reps
3. Superset
a. Dumbbell Shrug: 3 sets, 15-20 reps
b. Bent Over Two-Dumbbell Row: 3 sets, 15-20 reps
One of the ideas we have whenever we reopen for operation is that you’ll have all the equipment you could want at your station/rack/pod and won’t have to walk around the gym to collect whatever is needed for the day.
Notes: After each accumulation, immediately move onto next accumulation. Strength and heart rate will be taxed so please scale the weight or reps where 5 reps of devil press is challenging. The EMOMs are to break up the difficult movements and give athletes a drastic change of expression.
We have a workout prep video for everyon at the bottom of this post if you need a primer before getting after this workout.
If you haven’t been working out with higher volumes and intensities
“RUN CINDY RUN”
for total overall time:
1 mile run
20:00 AMRAP of 5 pullups, 10 pushups, 15 squats
1 mile run
-or if you’ve been training seriously-
“MURPH”
for time:
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
The pullups, pushups, and squats can be partitioned however. If you have a weight vest, plate carrier, or weighted backpack then wear it!
Notes from Coach Dave: “This is the version that most do as breaking up the movements as you see fit is easier than doing a chipper version. Recommend breaking into 20 sets of “Cindy” (5 pull ups, 10 Push ups, 15 Air squats). Push ups are the limiter, so breaking sets of 10 into 3/3/2/2 will keep you moving and also you interested. This version can get a little tedious, like “Cindy” but stay focused on the sets. Fastest i’ve seen this version done, is to do 5 rounds of 10/20/30, then 10 rounds of 5/10/15, but really depends on your pull up ability and how fast you can recover doing air squats. Again, make sure you have something to mark your sets. Running after will feel a bit worse because you’ll be moving faster, but try to push through.
“Option(s) Murph”
1 mile Run
– Jog in place for as long as your last 1 mile run
– 8 mins jog in place, EMOM 15s high knees or butt kickers
– EMOM for 8 mins
a. Lunge (forward/backwards)
b. Jumping Jacks
– row 2000m
– 8 mins AB
– 8 mins Skip rope
100 Pull ups
– Pull up variations
– Bent rows with weight or bands
– Total substitution(s)
a. Sit ups/v-ups/crunches/pike/
b. Box jumps/step ups
c. kb/db swings russian or american
200 Push ups
– Kneeling/elevated push ups
– db/bar floor press
300 Air Squats
– Ball/chair/box target”
Remember! We have a Memorial Day Walkthrough so you can chat with some of the staff and see the changes in the gym. Not to mention that we’ll be grilling some hot dogs (Vegan options available!) – Place your order here – BUT you’ll need to RSVP via ZenPlanner so that we can keep track of how many people are in and respect physical distancing.
WORKOUT for Sunday 5/24/2020
5 x 400m run, resting 1:00 between efforts
– 3:00 rest –
3 x 800m run, resting 1:00 between efforts
– 3:00 rest –
1-mile run for time
HSPU Strength Ladder: EMOM x5 of 1-2-1 reps. We’re in the home stretch!
Check your email for the announcement about our Memorial Day Walk-Through! You can do “MURPH” or “CINDY” on your own afterwards (;
WORKOUT for Friday 5/22/2020
a. 3 rounds of 8-12 1/2 kneeling one-arm DB press
(rest 30 seconds between sides, rest 1:00 between sets)
b. 3 rounds of 8-12 one-arm DB overhead squats
(rest 30 seconds between sides, rest 1:00 between sets)
c. 3 rounds of 8-12 single-arm DB snatch
(rest 30 seconds between sides, rest 1:00 between sets)
d. 6:00 of freestyle jump rope (start and EMOM :15 of high knees)
– Try butt kickers, bell, scissor, skier, straddle, straddle cross
e. (bottom-to-bottom) tabata air squats
f. 6:00 of freestyle jump rope (start & EMOM :15 of high knees)
Warming up includes squat and shoulder prep for all of the overhead positions today. Cooling down with static positions and twisting.
NO EQUIPMENT? NO PROBLEM! If you don’t have a jump rope you can practice penguin jumps and still change up your footwork. All of the dumbbell work can be done with a backpack loaded to medium-heavy weight, but be mindful of your pack’s security. Alternatively you could use a jug of water, or a really strong shopping bag loaded lightly- focus on technique and control rather than intensity.
NOTES: Body building pieces at the beginning. The presses need to be light, if tool being used is too light, tempo the eccentric (negative portion). The idea is that the pressing will activate the entire shoulder to maintain stability for the rest of the day. Might find some biases between sides. Presses will help with that. The kneeling part is for stability. If you are standing, likely you will shift from one side to the other. Go as strict as possible. Overhead squats are suppose to be difficult, it is hard to squat and hold your hands over your head, these will help alleviate those biases and strengthen the midline and shoulder/hip girdles. Putting them on a timer will force athletes to move, and focus on the task at hand. This will also be good teaching moment to focus on good positions and cues. Snatching is for power development and stamina. Move on to the skipping rope to bottom to bottom squats then back around to the skipping rope to round out the day.
2nd Serving: Need More Work? (Strength-Bias)
3:oo of band high pulls
3:00 of bicep curls
3:00 of overhead tricep extensions
HSPU Strength Ladder: 1 round of 1-2-3-4-5-4-3-2-1 reps
The few kettles we had left at the gym yesterday. Come rent one!
WORKOUT for Thursday 5/21/2020
every 3 minutes on the minute x 4
12 double dumbbell push press
12 double dumbbell front squats
12 double dumbbell deadlifts
then
every 4 minutes on the minute x 3 do 12 Devil’s Press
then
2 rounds: every 5 minutes on the minute do 9 Hellmakers
NO EQUIPMENT? NO PROBLEM! Load a backpack up to the appropriate stimulus today and make sure your straps are tidy so you don’t get whipped in the face.
Warmup is midline stamina and stability work, cool down is hip flexor stretching.
2nd Serving: Need More Work? (Endurance-Bias)
6x400m at 70% effort. 2:00 rests between, then
6x “long hill”- find a hill that you know has a mean incline, but is doable as long as you apply your strength into climbing hard. Reset walk to recover and repeat.
800m cool down jog. Stretch arches, calves, and hip flexors.
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps
Warmup with intervals of movement patterns and bodyweight exercises to get the blood pumping through them muscles! Followed by a little mobility work to check the positional patterns we’ll challenge in today’s workout.
21-15-9 reps for time:
med ball squat cleans
med ball thrusters
med ball overhead squats
med ball sumo deadlift high pull
2nd Serving: Need More Work? (Strength-Bias)
With a pair of dumbbells hold one arm at half range then complete 8 full range-of-motion reps on the other arm. Alternate sides for 3 total sets per side.
Then complete 12 to 15 dips on whatever you can do dips on. Rest 1:00 minute and repeat for a total of 3 sets.
Finally complete 12-15 reps of the forward delt raise. Rest 1:00 then repeat for two more sets.
NO EQUIPMENT? NO PROBLEM! Load a backpack up to the appropriate stimulus today and make sure your straps are tidy so you don’t get whipped in the face.
