Call Us: (541) 912-7513

11/18/20

17
Nov

11/18/20

11/18/20

Due to the state mandate, we are temporarily shut down. Check us DAILY for workouts you can do on your own! 

 

 

Limited Equipment/Home gym:

HOME WORKOUT

WARM-UP
WORK FOR 5 MIN
10 Air Squats
5 Good mornings
5/5 Lunges
10 Glute Bridges
 
HOME WORKOUT

4 SUPERSETS x EVERY 3 MIN
60s Wallsit
+
10/10 TEMPO Single Leg Deadlifts
(TEMPO 30X1)

NOTES:
x Be strict on the tempo
x Superset: no rest between the movements
x improving lower body strength
Metcon (AMRAP – Rounds and Reps)
HOME WORKOUT

10 min AMRAP

DB Power Cleans  2-4-6-8-10-X
10 V-ups

FLOW:
x 2 DB Power Cleans  followed by 10 V-ups, back to 4 Power cleans followed by 10 v-ups etc.
x adding up two Power Cleans each round
x as long until the 10 minute window is over

 

WOD Full Gym:

WARM-UP

2-3 ROUNDS
15/12 Cal Row / Bike
10 Barbell Good Mornings
10 Back Squats
@empty barbell

THEN BUILD TO STARTING WEIGHT OF DEADLIFT
 
DEADLIFTS

3 Reps @55%
3 Reps @65%
3 Reps @75%
3+ Reps @80%

NOTES:
x Percentages based of your latest 1 RM Deadlift
x The last Set over as soon as your technique breaks down, REPS SLOW DOWN
x No touch and go reps – reset on the ground
 
BENCH PRESS
3 SETS
6-8 Barbell Bench Press
*3 sec eccentric
+
1 MIN MAX DB Bent Row  Rest 2 MIN

NOTES:
x Go as heavy as possible on the bench – you can build over the rounds
 
WOD
AMRAP 10 min

2-4-6-8-10-X Power cleans
90m Shuttle(down&back 3x’s)

L1 155/115
L2 135/95
L3 115/75

x adding up two power cleans each round
x as long as possible  until the 10 minute window is over
x  can sub 10/8 cal Row for shuttle runs

x athletes start with a moderate pace and increase towards the end
x single reps on the power cleans might be helpful to keep the heartrate down