Taken early last year during one of our last Community Classes
We know that a number of people are ready to get into the gym for the first time in a long time, or that you may have been referred to us by friends or members of the gym. We also know that we haven’t had any FOUNDATIONS On-Ramp classes in a while.
Well the wait is over! We have a new series of classes coming for the uninitiated and the experienced alike!
We’d like to present SKILLS. We’ll have a rotation of six classes with a focus on improving at least one lift: deadlift, clean, back squat, shoulder-to-overhead, bench press, and snatch. Along with the lifts you’ll be introduced to different ways of warming up, and each class will also involve a conditioning workout that may or may not leave you panting hard.
Been in the gym for a while? Then you can still attend- our coaches know how to get you to the next level and you may possibly set a PR during these classes.
More details coming soon!
CONDITIONING for Monday 2/8/2021
SINDRI
max reps in 10 minutes:
10 double dumbbell deadlifts
20 pushups
30 Russian twists
READ: Don’t Underestimate the Power of a Walk – Harvard Business Review
WATCH:
Stretchy yet strong
YOGA for Sunday 2/7/2021
RSVP via PushPress for Yoga with IVAN.MVMT at 10am
READ: How to Be Angry – Psyche
WATCH:
HIIT at Home with Lauren, premiering at 10am!
IN GYM WORKOUT for Saturday 2/6/2021
a. Warmup
for 8-12 minutes all with a single DB/KB
30 Skip Overs
:30 Goblet Squat Hold
20 slam ball
20 arch-ups
20 swings
5/5 1-arm Deadlift
5/5 Tall kneeling 1-arm press
b. Strength
EMOM do 1-2-1 pullups for 5 rounds, then
c. Conditioning
for time:
500m row
20 alt DB snatch
30 hanging leg raise
20 alt DB snatch
500m row
Rest 2:00 and repeat. How many times can you get through this in 40:00? DB should be 20/35/50lbs or slightly heavier. Hanging leg raise can be any range of leg coming up, but preferably try knees-to-elbows or toes-to-bar. Post total rounds to whiteboard.
d. Stretch
1:00 standing straddle
:30 Cossack, L
:30 Cossack, R
1:00 Kneeling hip stretch, L
1:00 Kneeling hip stretch, R
1:00 Plow
READ: Bipartisan Legislation Introduced to Offer Gyms $30 Billion in Economic Relief – Morning Chalk Up
WATCH:
CONDITIONING for Friday 2/5/2021
for time:
50-40-30-20-10 double unders (Penguin jumps)
25-20-15-10-5 sumo deadlift high pulls
Post times to comments!
READ: Working Out with Mariners Strength & Conditioning Director James Clifford – Lookout Landing
WATCH:
IN-GYM WORKOUT for 2/5/2021
a. Warmup
For 8-12 minutes all with a single DB/KB
– 30 Skip Overs
– :30 Goblet Squat Hold
– 20 slam ball
– 20 arch-ups
– 20 swings
– 5/5 1-arm Deadlift
– 5/5 Tall kneeling 1-arm press
b. Strength
E2MOM do 1-2-3-2-1 pullups for 2 rounds, then
Establish a heavy 8-rep bench
c. Conditioning
“LYNNE”
5 rounds for max reps
max unbroken bench press
max unbroken pullups
Post score to comments!
d. Stretch
1:00 standing straddle
:30 Cossack, L
:30 Cossack, R
1:00 Kneeling hip stretch, L
1:00 Kneeling hip stretch, R
1:00 Plow
LISTEN: How to Get the Most Out of Your Training – Corpus Animus Podcast
WATCH:
Rolling out the triceps or praying the workout is over sooner than later?
CONDITIONING for Wednesday 2/3
READ: Mat Fraser: “Why I’m Retiring” – Morning Chalk Up
WATCH:
IN-GYM WORKOUT for Tuesday 2/2/2021
Class 12
a. Warmup
With a single DB/KB for 8-12 minutes
– 30 pogo hops
– :30 goblet squat hold
– 20 slam ball
– 20 swings
– 5/5 1-arm deadlift
– 5/5 tall kneeling 1-arm press
b. Strength
every minute on the minute do 1-2-1 pullups for 4 rounds, then
10 front lunges every 1:30 for 10 rounds
c. Conditioning
As many reps as possible in 20:00 of
4 (strict) pull-ups
8 (elevated) push-ups
12 medicine ball cleans
12/20/24” box, 8/14/20lbs ball. Post score to comments!
READ: Food Guidelines Change But Fail to Take Cultures Into Account – Kaiser Health News
WATCH: 9-Minute Stretch Sequence with Owen
