WOD Thursday 7/16/2020

Warm Up

Breathe. Stretch. Move.

Strength

500 M Row

Rest 5 Mins

500 M Ski

WOD

For time:

100 KB swings 53/35

Rest 2 mins and keep track of time finished

100 burpees

Keep track of time

Post

Coach’s Choice

——————————

ENDURANCE: 11:30AM, 5:15PM

Warm Up

Breathe. Stretch. Move.

Strength

Rowing or skiing pyramid
At 2k pace:

1 min. work
1 min. rest
2 min. work
2 min. rest
3 min. work
3 min. rest
2 min. work
2 min. rest
1 min. work
1 min. rest

WOD

10 Rounds on different machine
30 Seconds on
30 Seconds off

Set your goal on the first round and then hit that meter every round.

Post

Coach’s Choice

WOD Wednesday 7/15/2020

Warm Up

Breathe. Stretch. Move.

Strength

Push Press
10-8-6-2-1-1-1

One Rep Max
Focus on Quality

WOD

3 Rounds
4 Min AMRAP
6 DB Snatch 40/25
8 Box jumps
10 Hop overs

Post

Coach’s Choice

WOD Tuesday 7/14/2020

BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM

Warm Up

Breathe. Stretch. Move.

Strength

Shoulders and hips
movement review

WOD

Clean and Jerk
Review, then:

10 EMOM
Clean and Jerk

Post

Coach’s Choice

————————————————————————————

ENDURANCE: 11:30AM, 5:15PM

Warm Up

Breathe. Stretch. Move.

Strength

30 min AMRAP:

50/40 Cals on machine
40 Squats
30 Sit ups
20 Push ups
10 Strict pull ups

WOD

8 Min ab circuit

Post

Coach’s Choice

WOD Monday 7/13/2020

Warm Up

Breathe. Stretch. Move.

Strength

Back Squat
10-8-6-2-1-1-1
To one rep max, with good form

WOD

10 Rounds
10 Wallballs 20/14
10 Burpees
10 Sit ups

Finisher:
100 Banded pull aparts
100 Bent over rows
100 Arm curls
100 Tricep extensions

Post

Coach’s Choice

WOD Friday 7/10/2020

Warm Up

Breathe. Stretch. Move.

WOD

40 Minute Friday!

Post

Coach’s Choice

WOD Thursday 7/09/2020

Warm Up

Breathe. Stretch. Move.

Strength

Bench Press
Warm up to 70% then
5X5 @ 70% with 3 second lower.

In between each set:
15 V-Ups

WOD

For time:
50-40-30-20-10
KB swings
Jumping lunges

Every min 2 burpees including 0.

Post

Coach’s Choice

——————————

ENDURANCE: 11:30AM, 5:15PM

Warm Up

Breathe. Stretch. Move.

Strength

Tabata:
Squats- rest in squat hold
Push ups- rest in plank
Sit ups- rest in hollow rock

WOD

500 m ski max effort

Rest 3 mins

500 meter row max effort

Rest 3mins

1 min bike for cals

Post

Coach’s Choice

Letter to our gym family regarding COVID

To our gym family and the Moab community,

We have been paying close attention to the new mask requirements in town and are in full support of the mandatory mask order. The health of our members is of the utmost importance and we want to make sure we are doing everything we can to keep our community safe and healthy during these uncertain times. The new order gives an exception to indoor spaces open to the public where it is possible to keep at least 6 feet distance and where wearing a face covering “would create a risk to the individual related to their work or activity”. We know that the members of the Gym on 5th can respect one another’s distance so we will continue to enforce social distancing policies during our classes. In addition, we will continue to follow these steps in order to keep the gym clean, healthy, and our doors open:

---

1. Members will continue to be required to wash their hands immediately upon entering the gym and before leaving.

2. Members will continue to be asked to clean and sanitize every piece of equipment they use for each workout.

3. The coaches will continue to enforce social distancing by keeping members on taped areas throughout the gym as much as possible.

4. Coaches have been and will continue to get tested for COVID once a month.

5. Since reopening in May we have only allowed Grand and San Juan County residents to attend classes. This policy will remain in effect as long as necessary.

6. Coaches will continue to clean and sanitize all common areas in between classes.

7. Classes will continue to be capped at 10 members plus 1-2 coaches to ensure safe social distancing, and pre-registration for classes will continue to be required.

---

We believe that exercise is incredibly important in maintaining mental and physical health, especially in times such as these that are ripe with anxiety, stress, and worry. We know that this community will continue to adhere to these guidelines so that we can keep each other healthy and safe and keep our doors open. Stronger together.  

Sincerely,

Casey and Emily

---

WOD Wednesday 7/08/2020

Warm Up

Breathe. Stretch. Move.

Strength

Lungsters
3X10
1 Lungster = with front rack, 1 left reverse lunge, 1 right reverse lunge, 1 thruster

2 Mins combined plank in between each set.

WOD

Stations:
1: Ring rows w feet elevated
2: Push ups
3. Cals on bike
4. Goblet squats

1 Min at each station for reps
10 Seconds in between to give quick wipe down

3 Rounds

Post

Coach’s Choice

WOD Tuesday 7/07/2020

BARBELL: 5:45AM, 7:00AM, 8:30AM, 6:30 PM

Warm Up

Breathe. Stretch. Move.

Strength

Shoulders and hips
Movement review

WOD

Bear complex:
5X7
Score is heaviest weight without setting down for 7 reps

Post

Coach’s Choice

————————————————————————————

ENDURANCE: 11:30AM, 5:15PM

Warm Up

Breathe. Stretch. Move.

Strength

3X 1000m
1 Min rest in between each set
Each 1000 m pace should be with in 3 seconds of your 2K goal pace

WOD

Walk 400 meters
1 Min rest and all start together

5 Mins max meters
80% for 4 mins then everything to finish.

Post

Coach’s Choice

WOD Monday 7/06/2020

Warm Up

Breathe. Stretch. Move.

Strength

Back Squat
10-8-6-4-2 @ 70%
Heavy Dumbbell snatch
10-8-6-4-2

WOD

6 Min AMRAP
3 Headcutters 53/35
6 Burpees
9 Box jumps (24/20)

1 Min rest
4 Min AMRAP
1 Min rest
2 Min AMRAP

Post

Coach’s Choice