The coronavirus is creating worldwide panic, but we wanted to share some good news with you. You’ve done everything you can to prepare yourself for a sickness. Strong, fit people are hard to kill, and they bounce back fast. You’ve taken care of yourself; you eat well and you’re tough as nails. Coronavirus is worried about you. We will continue to do the absolute best we can and keep you in the loop as the days go by.
Monday we will take it back to the 90’s with “Spice Girls.” This workout is expected to take 9-16 minutes and it includes power snatches, over head squats, and squat snatches separated by multiple rounds of the classic benchmark workout “Cindy.” Tuesdays workout has 3 monostructural movements in an interval style setup. In each 10-minute window you will complete a long run, then a row, then a bike called “Triple Threat.” In teams of 3 you and your partners will take on “Caesar’s Palace”, this has 3 separate AMRAP separated by 3 minutes of rest of back squats, bench press and deadlifts. Thursday’s grunt style work is called “Farmers Only”, where you will complete 5 rounds of kettlebell swings, single arm farmers carry and calories on the assault bike. We will see a classic benchmark workout on Friday called “Fight Gone Bad,” where you work for 5 minutes straight then get a 1-minute rest before starting again for 3 rounds. Movements include, wallballs, sumo deadlift high pulls, box jumps, push press and calories on the rower. Our big class Saturday will get together in teams of 3 and complete “Tic Tac Toe,” which has 3 rounds of assault bike calories and toes to bar, then 3 sets of 45 thrusters that increase in weight, then back to 3 rounds of calories on the assault bike and lateral barbell burpees.
While this is a usual overview for the week please be flexible to changes. We will have another post through social media and email describing some changes to our class size and check in policies we have initiated during this time.
“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”–Greg Glassman