Gym Update:
As the spread of coronovirus (COVID-19) accelerates and we gain more information, we ask that all our members remain diligent and use your best judgment.
Here are the facts you need to know about coronavirus:
It is spread person to person (within about 6 ft) through respiratory droplets produced when a person coughs or sneezes.
People are thought to be most contagious when they are most symptomatic (the sickest). Spread is possible before people show symptoms.
Refrain from touching your mouth, nose and eyes with unwashed hands as the virus can be spread on contaminated surfaces or objects.
What we are asking from you:
Please wipe down all equipment, if you are not sure, still wipe it.
If you have been traveling, especially air travel, please consider the ease and rate that coronovirus is transmitted and the risk it brings us all but even more so our member population that is aged over 50. We ask you think about taking time off from the gym.
Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing or sneezing.
If soap is not available, use hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub until they feel dry.
If you think you have been exposed:
Consider social isolation. Stay at home, avoid going in public as best you can.
If you are or become sick:
If you develop a fever and symptoms, such as cough or difficulty breathing, call you healthcare provider for medical advice.
Stay home except to receive medical care.
For more information about the virus, how to protect yourself, at home care and more cleaning protocols for you and your family go to https://www.cdc.gov/
-EDCF coaching staff
Note: these are all very minimal in structure. If you have things like a jump rope, kettlebell, dumbbells, or the like, please don’t hesitate to add in. Thrusters, pull-ups, toes to bar, DB/KB hang clean & jerks, push presses, box jumps, double unders, etc are all movements that you can easily substitute in with little equipment. Let me or RJ know if you need help configuring a workout around your home set up if you have one.
Have fun, be creative and work hard!
Tuesday 3/17
“Muh-Muh-Muh My Corona”
For time:
– 50 air squats
– 400m run (run around block, about 2 minutes worth)
– 35 sit-ups
– 400m run
– 20 push-ups
– 400m run
– 35 sit-ups
– 400m run
– 50 air squats
You can scale this workout by decreasing distance or rep number. Elevate push-ups if needed.
Wednesday 3/18
“Quarantine This”
EMOM x 4-7 sets
Min 1: 5-10 burpees
Min 2: 10-20 walking lunge
Min 3: 20-40 sec plank hold
You can scale burpees with a no push-up version and lunges with step-ups.
Thursday 3/19
“The Mandate”
20 min AMRAP
– 200m run (about 60 seconds worth)
– 10 sit-ups
– 10 push-ups
– 10 air-squats
Friday 3/20
“Fever Breaker”
5 rounds for time:
– 400m run (run around block, about 2 minutes worth)
– 10 goblet squats (hold anything heavyish)
– 20 mountain climbers
– 30 alternating shoulder taps
Saturday 3/21
“Just A Cough”
1 round
– 1 mile run
– 50 burpees
+
2 rounds:
– 800m run
– 35 push-ups
+
3 rounds:
– 600m run
– 20 air squats