Our facility and gym is still closed. We are offering the following online and outdoor recreational activities if you’re looking to move. You’re welcome to bring a friend. This is a great opportunity for them to try it.
Tuesday through Friday are as follows:
6 am – Zoom
7:30 am – Low Risk Outdoor Recreational Activities @ Warlock Back Parking Lot
9:00 am – Low Risk Outdoor Recreational Activities @ Hillcroft
12:00 pm- Low Risk Outdoor Recreational Activities @ Warlock Back Parking Lot
5:00 pm – Low Risk Outdoor Recreational Activities @ Warlock Back Parking Lot
6:00 pm – Zoom
Mobility:
Lizard | Pigeon | Seated Cross Shin | Seated Straddle
Primer: 3 Rounds
10 Sit Ups | 10 Superman Holds | 5 Walk Outs |
10 Good Mornings | 10 Samson Stretch | 30s In Table Top
WOD: Flex Seal
50 V-Ups | 25 Ft HS Walk
25 Deadlifts @ 185/125 | 25 FT HS Walk
40 V-Ups | 25 FT HS Walk
20 Deadlifts @ 185/125 | 25 FT HS Walk
30 V-Ups | 25 FT HS Walk
15 Deadlifts @ 185/125 | 25 FT HS Walk
20 V-Ups | 25 FT HS Walk
10 Deadlifts @ 185/125 | 25 FT HS Walk
10 V-Ups | 25 FT HS Walk
5 Deadlifts @ 185/125 | 25 FT HS Walk
Dumbbell Version
All The Same except DB Weight is 80/55 or something heavier. No need to increase the reps for modifications. If you have a single dumbbell let’s 2x the reps.
Bodyweight:
Turn the deadlifts into 50-40-30-20-10 of Good Mornings
Bulletproof Shoulders:
50 Ft of Bear Crawl = 25 FT of HS Walks. If you’re not as fit go 25 Feet for bear crawl. It should take you around 30 seconds.