Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://us02web.zoom.us/j/84205546319?pwd=RllkYzlBVGFqbjBQNngxaituSUgxUT09

Meeting PW: 394482

Metcon (AMRAP – Reps)

“CEO”

5 Rounds:

AMRAP 3:

3 Power Snatches *

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

*Odd object ground to overhead

“CEO”

https://www.youtube.com/watch?v=VKd7vxPED70

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://us02web.zoom.us/j/84205546319?pwd=RllkYzlBVGFqbjBQNngxaituSUgxUT09

Meeting PW: 394482

Metcon (Time)

“Long Beach”

1 Round:

100 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

50 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

30 Double Unders

200 Meter Run

10 Burpees

*sub air squats or jumping squats for double unders if no rope

“Long Beach”

https://www.youtube.com/watch?v=YnQz60WISOw

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

10AM: https://us02web.zoom.us/j/81705186910

Metcon (No Measure)

Home Gym

“Mirror Effect”

On the 0: 1 Mile Run

On the 10: 100 Burpees

On the 20: 1 Mile Run

No-Running Version

“Death by Burpees”

On the Minute for ALAP (As Long as Possible):

“X” Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.

“Mirror Effect”

https://www.youtube.com/watch?v=ItbLvmz5pP4

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

Meeting PW: 577693

Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

For the safety of our members and staff we are choosing to remain closed. Michael and I will reevaluate our opening date on May 1st. We are looking forward to opening as soon as it’s safe!!

We are blessed and grateful for those who continue support by keeping their memberships. This has allowed us to continue to pay our operating expenses and more importantly our trainers. Thank you for making it possible for us to continue to support them during these uncertain times.

We have had members cancel, understandably, due to their personal impact from this shutdown and as a result Michael and I have elected to not take a salary until we are able to resume normal operations.

In the meantime, please continue to log into the zoom workouts. Post your own workouts and give us a shout out so we can virtually “high-five” everyone!!

Ruben N. Rodriguez, Jr. / co-owner

Metcon (No Measure)

8x intervals of 20s work, 10s rest, with 60s break between movements.

Tuck Up

Mountain Climber

Sit-Ups

Bodyweight Reverse lunges

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

Meeting PW: 577693

Metcon (Time)

“Grip and Rip” [On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

* 1 Round of “Dumbbell DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Body Armor

3 Giant Sets:

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

Meeting PW: 577693

Metcon (Time)

3 Rounds:

25 Strict Pull-ups (50 odd object rows)

400 Meter Run

50 Sit-ups

800 Meter Run

+

Body Armor

Alternating Tabata:

1. Banded Pull Aparts ( hands behind back scap pinches – https://youtu.be/iNOzItUNxCk

2. Hollow Rocks

+

Cool down thoughts:

When I think of “progress”, many things come to mind besides weight on the bar or number on a scale. Are you sleeping more lately? Have your energy levels been higher or more consistent throughout the day? I hope you all are noticing big or small improvements in those areas and finding things to be proud of outside of workout metrics.

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

Meeting PW: 577693

Metcon (AMRAP – Rounds)

AMRAP 15

1 Double Dumbbell Hang Squat Clean (or barbell hangsquat clean/thruster)

1 Double Dumbbell Thruster

30 Double Unders

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Double Unders

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Double Unders

…

Continue to Add (1) Rep to Dumbbell Movements Per Round

Substitutions: Use an odd object or a Kettle Bell if you do not have dumbells. Can do jumping air squats or jumping jacks for double unders.

+

3 Rounds:

Minute 1: Work

:20 Seconds Max Dumbbell Floor Press

:20 Seconds Dumbbell Hold at Extension

:20 Seconds Max Push-ups

Minute 2: Rest

Metcon (No Measure)

45-60 minute hike and/or play outdoors