COVID-19 Update

Our gym is closed until further notice.
March 20, 2020 COVID-19 Update (link)

VIRTUAL WORKOUT SCHEDULE:
Monday – Friday: 5:00PM
Saturday: 9:30AM


Join Zoom Meeting (link)

Challenge of the Week (5/26-5/31, 100 Pts): Over the course of the week,

Perform a total of 15 “Max Effort Minutes” of any of the following:
*This is an “all out” effort for as many reps as possible and should be done when you are feeling at least 90% recovered from any prior work (suggest at least 3-5 min of rest).

  • Jumping Squats
  • Burpees
  • Light thrusters

“Quarantine Open” Activity Entry Form

“Quarantine Open” Leaderboard

“Quarantine Open” Entries by date

5 30 20

Garage Gym

A. FT
10-8-6-4-2
sPU + sT2B
Directly into…
2-4-6-8-10
sHSPU + :15 L-Sit

B. AMRAP [6]
6 double DB Box Step-overs
6 bMU or DB Rows

C. q(5:00) x 6
8 CJ 115/85 (powers)
400m Run
100m wreck-bag run

Home Workout (Bodyweight/Limited Equip)

A. q(5:00) x 6
10 Alternating single DB CJ
400m Run
100m wreck-bag/Odd object Run

B. NFT
20-18-16-14-12
Alternating single arm DB Curl to strict Press
*rest as needed between sets

WU: 3x
10cal Row + 12 lunges +14 pushups

5 29 20

Garage Gym

A. q(1:00) x 10
2 Box Squats @ 60% of 1 RM BS
*box set 3” below parallel

B. q(1:00) x 11
1 CJ
*68,72,76,rest,72,76,80 rest,76,80,84%

C. FT
30 Sumo DL High Pull
30 FS 75/55
30 HSC
30 PS
30 OHS
*On the minute 5 Burpees

D. NFT
15-12-9
Strict Ring Dips + Push-ups
*21 ABMSU after each round

Home Workout (Bodyweight/Limited Equip)

A. FT
30 single DB DL
30 single DB Russian Swings
30 single DB GS
30 single DB HSC
30 single DB PS
30 single DB OHS
*OTM 5 burpees

B. 3 rounds
:30 max double DB row
:30 max dynamic push-ups
:30 max double DB RDL
:30 max push-ups
Rest 1:00 between sets

WU: 3x
10 cal row + 10 push-ups + 10 AS

BB5s

5 28 20

Rest or Active Recovery Day

Garage Gym

A. NFT
100 AS, 100m farmers carry
50 sit-ups, 100m farmers carry
80 AS, 100m farmers carry
40 sit-ups, 100m farmers carry
60 AS, 100m farmers carry
30 sit-ups, 100m farmers carry
40 AS, 100m farmers carry
20 sit-ups, 100m farmers carry
20 AS, 100m farmers carry
10 sit-ups, 100m farmers carry

B. Mobility [20]

Home Workout (Bodyweight/Limited Equip)

A. Mobility [40]