Sneak peak of how we’re changing up the space and preparing for our eventual reopening!
(Which will occur when it’s legal to do so, and we feel it’s safe enough to operate.
WORKOUT for Wednesday 5/20/2020
for quality:
– accumulate 70 pike pushups, start & EMOM with 3-5 shooter pushups
– accumulate 70 one-arm Arnold Z-Press, start & EMOM 20 flutter kicks
– accumulate 70 v-ups, start & EMOM 20 shoulder taps (plank run)
NO EQUIPMENT OPTION: Load up a backpack to a medium-heavy weight, or you can use your biggest water bottle filled up for a lighter weight.
Warm up involves joint prep and a roundabout set of exercises. Cool down
READ: Memorial Day Murph: Who, What, Why? – BTWB
WATCH:
WORKOUT for Tuesday 5/12/2020
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.
HSPU Strength Ladder: EMOM x6 do 1-2-1 reps.
READ: The Last True Hermit Was Alone for 27 Years – The Atlantic
WATCH:
Anyone else get outside this weekend?
For the full at-home guided session please sign up for the Workout Prep videos on ZenPlanner!
SESSION for Monday 5/18/2020
Death by Devil’s Press, medium-loading
immediately into
Death by Thruster, medium-loading
Share weight used and further completed minutes to comments.
NOTES:
Warm up is a plethora of bumper plate core exercises and the post-workout after the second serving is 30 supine Scorpions with 3-second pause at end range.
The “Death By” format is using a clock and doing one rep through minute one, two reps through minute two, three reps by minute three, and so on and so forth until you cannot complete the required amount of reps before the beginning of the next minute.
2nd Serving- Need More Work? (Strength-Bias)
3 x 8-12reps Glute Bridge DB Press (light)
rest 30s between arms, 30s between sets
+
3 x 8-12reps Single arm Z-Press (light)
rest 30s between arms, 30s between sets
+
3 x 60s Banded Plank (thin)
rest 30s between sets
HSPU Strength Ladder: EMOM x5 of 1-2-1 reps
READ: The Fitness Industry is Failing You – Morning Chalk Up
WATCH:
Join our 10am Zoom class for Yoga with Ivan
WORKOUT for Sunday 5/17/2020
for time:
1600m run
50 air squats
1200m run
40 air squats
800m run
30 air squats
400m run
20 air squats
200m run
10 air squats
Share time to comments!
READ: Dan John: 10k KBS and Strength Origins – BarBend Podcast
WATCH:
Join us at 10am for Mots of Muscle leading a HIIT class on Instagram!
SESSION for Saturday 5/16/2020
WARMUP
15:00 of easy-medium intensity
400m run or running movement patterns*
10 squats- vary style every round
10 situps- vary style every round
10 good mornings- vary style every round
WORKOUT
5 rounds for time:
20 dips
20 (elevated) pushups
20 situps
20 straddle ups
COOL DOWN
Stretch what’s tight then treat yourself to something quiet and relaxing: epson salt bath, meditation, ice cream, laying out in the sun. Unplug and enjoy some time away from tech.
READ: America’s Meat Shortage is More Serious Than Your Missing Hamburgers – Vox
WATCH: Yesterday’s LIVE workout: 10 swings + 10 thrusters AMRAP in 10:00
On this weekend’s cooking class (1pm Sunday on Instagram Live) you can catch Coach Dave making
Homemade Pasta, Spring Vegetables, Beurre Blanc
First we’ll demonstrate proper pasta dough making, rolling and cooking. Then depending on what veggies are available, show prep and cookery of them. Then we’ll make the sauce and put it all together for a nice meal!
Pasta Ingredients
2.25 cups all-purpose flour
6 egg yolks
1tsp olive oil
water
Spring Veggies (example: asparagus, nettles, fiddleheads, radishes, lettuces, & greens, oyster mushroom, fava beans and heirloom tomatoes)
Beurre Blanc sauce Ingredients
1/4 cup white wine (dry)
1/4 cup white wine vinegar
shallot
1/3 cup heavy cream
salt & pepper
butter
SESSION for Friday 5/15/2020
Today will be the last day we post our full lessons. Please RSVP for the Workout Prep videos on ZenPlanner.
WARMUP
a. Joint Prep
b. ’27 Squats’ Routine
WORKOUT
3 x 8-12 (per arm)
1/2 Kneeling 1 arm Db Press (light)
rest 30s/rest 1min between sets
+
3 x 8-12 (per arm)
Single arm Db Overhead Squats (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 (per arm)
Single arm alternating Db Snatch (heavy)
rest 1min between sets
+
EMOM x 12
a) 50 Bicycle Kicks
b) 50 Mountain Climbers
c) 50 Russian Twists (total)
d) 50 Shoulder Taps
NO EQUIPMENT? NO PROBLEM! Load up a backpack, starting light and gradually making it heavier.
COOL DOWN
2min Arch
2min Scorpions
2min Bottom of Squat
READ: How Pandemics End – NY Times
WATCH:
When’s the last time you hung on something?
SESSION for Thursday 5/14/2020
WARMUP
a. Joint Prep – Particular attention to hinge and hip movements
b. McGill’s Big Three
c. 3 rounds, ramping up speed each round of
5 Air Squats
5 Push Ups
5 Sit Ups
5 Dive Bomber Push Ups
5 Hip Thrusts
WORKOUT
3 rounds for max effort:
10 tuck jumps
5 mannmakers (heavy)
2:00 rest
3 rounds for max effort:
10 Burpees
5 mannmakers (heavy)
2:00 rest
3 rounds for max effort:
5 Devils Press (heavy)
5 mannmakers (heavy)
2:00 rest
COOL DOWN
5 min Straddle, focus on breathing, inhale through nose, exhale out mouth.
NO EQUIPMENT? NO PROBLEM! Load up a backpack for lifting.
2nd Serving- Need More Work? (Endurance-Bias)
800m run at moderate pace, 1:00 rest
400m run at moderate pace, 1:00 rest
600m run at moderate pace, 1:00 rest
2:00 rest
2 rounds of a 400m run at moderate pace, :40 rest
2 rounds of a 200m run at moderate pace, :40 rest
2 rounds of a 300m run at moderate pace, :40 rest
2:00 rest
4 rounds of a 200m run at moderate pace, :20 rest
4 rounds of a 100m run at moderate pace, :20 rest
4 rounds of a 150m run at moderate pace, :20 rest
Total = 5400m run. Can do a rowing version at 1.25x distance. 2x that distance on a bike. Or in a pool.
HSPU Strength Ladder: EMOM x6 of 1-2-1 reps
READ: 5 Exercises to Offset Too Much Sitting – CNN
WATCH: a Follow-Along Workout featuring 200 overhead lunges
