COVID-19: Our Response
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into...
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
(No Measure)
10-8-6-4-2
Strict Pullups
Strict Toes to Bar
Directly into…
2-4-6-8-10:
Strict Handstand Pushups
:15 Second L-Sit
8 Clean & Jerks (135/95)
400m Run
100m KB Carry (70/53)
Score times for each set.
into...
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
(No Measure)
12 Alt. Load Snatch + Max Double Unders
-2:00 Rest-
EMOM x 5 MINUTES
12 Alt. Load Power Clean + Max Double Unders
(Score is Load)
TABATA 1 - Alt. Load Hang Snatch
TABATA 2 - Plyo Pushups
TABATA 3 - Situps
TABATA 4 - Load Squats (goblet hold)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
20 Bicycles
20 Tuck-ups
20 Russian Twists
(No Measure)
6 barbell hack squat
2. Every 2 minutes for 20 minutes:
1 pausing snatch pull
+
1 pausing hang snatch
3. 4 sets of:
10 DB sotts press
5 Light snatch balance from rack
5 sandbag over shoulder
into...
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
(No Measure)
Buy-In: 100 Double Unders
Into Max Rounds:
6 Burpees Over Bar
12 Front Squats (95/65)
Rest 4 Minutes
AMRAP 6:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Burpees Over Bar
9 Thrusters (95/65)
Rest 4 Minutes
AMRAP 6:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Burpees Over Bar
6 Clusters (95/65)
into...
AMRAP x 4 MINUTES
20 Mountain Climbers
10 Load Upright Row
10 Load Strict Press
10 Air Squats
(No Measure)
AMRAP x 3 MINUTES
10 Load Sumo DL High Pulls
7 Box/Tuck Jumps
-Rest 1:00 b/t Sets, and pick up where you left off-
(Score is Rounds + Reps)
into...
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
Pause Front Squat @ 24X1
2 Front Squats
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform two more front squats with no tempo restriction. Build over the course of the eight sets to your heaviest set possible within the tempo guidelines.
Goal is to match or improve upon the heaviest load used last Wednesday (5/27).
3 Hang Cleans (135/95)
6 Chest-to-Bar Pullups
6 Hang Cleans
12 Chest-to-Bar Pullups
9 Hang Cleans
18 Chest-to-Bar Pullups
12 Hang Cleans
24 Chest-to-Bar Pullups
into...
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
30 Alt. Jumping Lunges
30 Air Squats
30 Glute Bridge-Ups*
then in the remaining time...
Max Plank Hold
*Check clock after last rep of Glute Bridge-Up for time.
(Score is Time)
12 Load Curls + Max Squat Hold
(No Measure)
into...
4 SETS (:20 ON / :10 OFF)*
MVT 1 - Jumping Jacks
MVT 2 - Up-Downs
*Both movements = 1 Set
(No Measure)
2 Snatch Deadlifts
Hang Snatch
Build to a heavy set, focusing on consistent sound technique.
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
into...
4 SETS (:20 ON / :10 OFF)*
MVT 1 - Jumping Jacks
MVT 2 - Up-Downs
*Both movements = 1 Set
(No Measure)
10/10 Load Push Press
15 Russian Load Swings
10 Burpees
(Score is Load)
:30 Side Plank (R)
:30 Side Plank (L)
:30 Russian Twists
(No Measure)
into...
AMRAP x 4 MINUTES
10 DB Deadlift
10 Pushup to Pike
25 Double Unders
(No Measure)
Minute 1 – 10/7 Calorie Bike or 200/150 Meters Rowing
Minute 2 – 20 Wallballs (20/14)
Minute 3 – 25 Pushups
Minute 4 – 15 Power Cleans (95/65)
Minute 5 – Rest
Adjust the work in each minute to provide a sufficient challenge to your current ability level.
then...
AMRAP x 4 MINUTES
10 Load Deadlift
10 Pushup to Pike
25 Double Unders or 50 Single Unders
(No Measure)
1:00 - Load Squat Cleans
1:00 - Tuck-ups
1:00 - Load Thrusters
1:00 - Hollow Hold
-1:00 Rest b/t Sets-
(Score is Reps)
•20 Deadlifts 275/185 lbs
•Run 400m
•20 KB swings 2pood
•Run 400m
•20 Overhead Squats 115/80 lbs
•Run 400m
•20 Burpees
•Run 400m
•20 Pullups Chest-to-Bar
•Run 400m
•20 Box jumps 24/20"
•Run 400m
•20 DB Squat Cleans 45 lbs each
•Run 400m
10 Samson Lunge (https://youtu.be/VlTww2IsfcM)
5/5 Moose Antlers (https://youtu.be/KokMjQuEpUk)
10 Scorpion Stretch (https://youtu.be/NSLDV4N5Gl4)
2-3 ROUNDS (4 min max)
5 Load Sumo DL
5 Load Hang Clean & Press
AMRAP x 5 MINUTES
5 Burpees
10 Pushups
15 Air Squats
-Rest 1:00-
Repeat! (pick up where you left off)
-Rest 1:00-
Repeat! (pick up where you left off)
(Score is Total Rounds + Reps)
500m Row
12 Deadlifts (75% Bodyweight)
21 Box Jumps (24/20)
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)
100m Jog
8 Load Ground to Overhead
8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark)
50 Mtn Climbers or 40 Jumping Jacks
20 Load Ground to Overhead
20 Walking Lunges (Rx+: Carry load)
(Sore is Total Rounds + Reps)
-Rest 3:00-
Repeat!
(Score is Total Rounds + Reps)
5/5 Single Arm DB Press
5 Burpee to Jumping Jack
10 Alt. Cossack Squats
Split Jerk x 2 reps
Build to a heavy set, focusing on sound technique.
60 seconds of Strict Pullups
Rest 30 seconds
60 seconds of DB Thrusters (50/35 each hand)
Rest 30 seconds
60 seconds of Double Unders
Rest 60 seconds
Score total reps in each round separately.
5/5 Single Arm Load Bent Over Row
10 Frog Jumps
10 Alt. Cossack Squats
MIN 1 - MAX Load Thrusters
MIN 2 - MAX Load Overhead Hold
MIN 3 - MAX Load Bent Over Row
MIN 4 - MAX Hollow Hold
(Score is Total Reps)
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Hey friends!
If you've borrowed equipment and weren't able to swing by to return yesterday, I'll be at the gym around 4pm this afternoon before the Zoom class.
Zoomers, see you all at 5pm!
Zoom. Zoom!
Doh! I totally forgot!
🤦🏻♀️ same!
Let's zoom it up this week! Sign up here:
See you there!
Let's roll this afternoon, Zoomers!!
Tennis Ball 🎾 Plank Challenge! I got 74 today before I missed! Can you beat my score? You can use a lacrosse ball or whatever you got!
Impressive...also the most boring tictoc video ever...😀
See you at Zoom o’clock this afternoon! (That’s 5p).
Hi friends,
You should have this message in your inbox shortly. Wanted to share here as well. Please let me know if you have any questions, and stay tuned for more communication!
mailchi.mp
I hope everyone is safe, healthy, and has kept moving through this lockdown. Some of you I’ve seen in our online classes, but I’ve missed each and every one of you! And now, it seems our state lea...Zoom class this afternoon! Also, I'd love to get some input from you guys on recent developments after class. Enroll and join us!
I would proceed with a ton of caution. Kemp is not following scientific or medical advice. Even the federal government says to have 2 weeks of declining cases before opening.
www.wsbradio.com/news/local/georgia-among-states-with-000-more-coronavirus-cases/ujEL8bZCMS1rOgdN... www.msn.com/en-us/news/us/georgia-among-12-states-with-20-000-or-more-coronavirus-cases/ar-BB132Z...
I would say that classes should absolutely be limited in size. That's number 1. I would say that it should be divided out, where everyone can have whatever they need for KBs, Barbells, dumbbells, bikes, etc. YOU (Whoever uses this equipment) are 100 percent responsible for cleaning after use.
It would be awesome to come back to the box. But, it is your business. Whatever you think is the right move for yourself and our safety? It'll be supported.