Blog
Warm Up
Breathe. Stretch. Move.
WOD
Snatch review
5 x 3 Snatch Pull
5 x 6 Power Snatch, touch & go
Post
Shoulder mobility
Warm Up
Breathe. Stretch. Move.
WOD
E2MOM for 30 min.
Station 1: 500/400m row
Station 2: 25/18 cals on bike
Station 3: 20 burpees
Post
Coach’s Choice
Dear Gym on 5th Community,
Given the rising cases of COVID-19 in Utah and Governor Herbert’s announcements this evening, masks are now required upon entering the gym. Please read our guidelines below to fully understand what we are asking, and why:
Masks will be required any time you are moving around the gym and are unable to keep at least 6 feet between you and the other members in class. This means we are asking you to please wear a mask when you enter the gym, as well as when you’re grabbing your equipment. You will be able to remove your mask during the workout, and any time you’re able to keep at least 6 feet from other members in class.
Your coaches will be wearing masks throughout the entirety of class.
Classes will be limited to 14 members and 1 coach.
We are asking this of all of you because we care about this community, we respect every single one of you, and we want to keep our doors open. The only way we can safely and responsibly do that is if everyone follows this simple rule for the time being.
We know that COVID fatigue is real and that after everything everyone has been through this year it’s very easy to become discouraged and irritated with even more restrictions. But let us all do our best to remain positive and look on the bright side! Following this simple rule will allow us to keep one another safe and allow us to continue to exercise together, both for our physical as well as mental health.
Please feel free to email us thegymon5th@gmail.com if you have absolutely any questions or concerns. We will see you at the gym!
Casey and Emily
Warm Up
Breathe. Stretch. Move.
Strength
4 x 10
Weighted box step ups
Side step ups, right
Side step ups, left
WOD
21-15-9
DB Thrusters 50/30
Box Jumps 30/24
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
10 min. AMRAP
200m Run
20 Squats
10 burpees
Rest 4 min.
22 min. Team Workout
5k row/ski
1 member rowing/skiing
1 member in plank
1 member front rack position 53/35
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
7 min. EMOM
5 Push Ups
10 Squats
1 Wall Walk
then
3 x 3 min. Row/Ski @ 2k pace -:02 sec.
:90 sec. rest b/t intervals
2 x 2 min. Row/Ski @ 2k pace
1 min rest b/t intervals
2 x 1 min. Row/Ski
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
10-9-8-7-5-4-3-2-1
Even reps: Back Squat
Odd reps: Front Squat
Building to a heavy front squat
WOD
30-20-10-5
Thrusters 65/45
Burpees over bar
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Barbell
Review Clean & Jerk
10 rounds on the :90 sec.
3 Clean & Push Jerks
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
5 rounds
500m row @ 2k pace plus 3 seconds
1 min. rest in between
then
2 min. on bike
Rest 1 min.
2 min. ski
Rest 1 min.
2 min. row
Score is total cals
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Skill
Rowing review
500m @ 26 s/m
Rest 2 min. in plank
500m @ 30 s/m
Rest 2 min. in wall sit
WOD
Tabata
For total reps:
Bike for cals
Strict pull ups
Goblet squats 53/35
KB swings 53/35
Post
Coach’s Choice
40 minute Friday!
Warm Up
Breathe. Stretch. Move.
Strength
Power cleans
Form review
10 min. EMOM
3 Power cleans
WOD
10 min. AMRAP
1,1,1 2,2,2,3,3,3 etc..
Deadlift 135/95
Hang power clean 135/95
Burpee
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
WOD
For time
1 mile run
2k row/ski
800m run
1k row/ski
400m run
500m row/ski
Post
Hip and hamstring mobility
