Monday 3/23

***Last day to come and get equipment from the gym is today from 9-11am or 4-6pm***

 

A) 3-4 sets:

– 10-15/side rear foot elevated split squats

– 10-15 table or bed sheet rows

 

B) EMOM x 4-8 sets

1: 10-20 jumping lunges

2: 8-16 alternating DB snatch

3: 40 sec of cardio (jump rope, running 20 seconds out and back, any cardio equipment you might have)

 

No equipment version: sub DB snatch with NPU burpees

 

Tuesday 3/24

A) 3-4 sets:

– 10-20 DB floor press 

– 10-20/side bent over rows with heavy object

 

No equipment version: find something heavyish to press from the floor with. Do it single arm instead of double if you only have one weight. Complete 10-20 reps per arm. 

 

B) 10-9-8-7-6-5-4-3-2-1 reps for time:

– weighted object ground to overhead

– weighted object goblet squats

– abmat sit-ups (scale up by holding object)

 

*Best object to use is a backpack filled with something heavy like books wrapped in a blanket for additional padding.

*Want to make it harder? Go back up to 10 and/or add the weighted object to your sit-ups.

 

Wednesday 3/25

8 min AMRAP
– 200m run (about 40-60 sec of running)

– 8 heavy object thrusters 

– 8 lemon squeezes or hanging knee raises

R4M

8 min AMRAP

– 30 double unders, 60 single unders, or 30 lateral hops

– 10 supermans

– 10 hand release push-ups

R4M

8 min AMRAP

– 200m run (sub in 40 sec of other cardio equipment)

– 12 heavy object or banded Romanian deadlifts

– 12 heavy object Russian twists

 

Thursday 3/26

A) 3-4 sets:

– 20 walking death march (add weight to hands)

– 10/side single arm DB presses

– 20 alternating bicep curls (or 10/side if using one object)

 

No equipment version: find a substitute weight for the dumbell that works for the prescribed reps number.

 

B) E3MOM x 4-8 sets:

– 200m run

– 5-10 burpees

– 20 double unders, 40 single unders, or 20 lateral hops

*Keep intensity the same every round. 

 

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups

 

Friday 3/27

A) 3-4 sets:

– 20 alternating DB gorilla rows (substitute two objects you can hold onto)

– 20 heal elevated (2-3” goblet squats)

 

B) 15 min AMRAP:

– 200m run, hill run up and down, 60 sec other cardio equipment

– 12 wallballs

– 10 KB swings, double KB snatch from hang, or heavy object ground to overhead

– 8/side push press (KB, DB, or get creative)

 

No equipment versionSub wallballs with skater jumps.

 

Saturday 3/28

1 round

– 1 mile run

– 50 burpees (yes, it will suck a little less this time)

+ 

2 rounds:

– 800m run

– 35 jumping squats

+ 

3 rounds: 

– 600m run

– 20 alternating single sided V-ups

 

Sunday 3/29

Goals for your rest days:

– Get your meals planned. Because you are going to be cooking a lot more, now is the time to dial in nutrition and plan out the rest of the week. If you need help, remember RJ runs our nutrition program

– Get some Vitamin D. Just because we are undergoing a quarantine doesn’t mean you have to stay inside. Get out and get moving on a long walk, run or bike ride. 

– Get 10,000 steps. You are more than likely going to be moving less than normal. This is a good time to try and get in a minimum of 10,000 steps per day. 

– Get some rest. Try and strive for a bedtime that gives you at least 7-9 hours of uninterrupted sleep. No bright screens at least an hour before bed!

– Get creative. This week’s workouts are going to require a heavy bag of some sort. Our advice is to use a backpack filled with something heavy like books wrapped in a blanket for additional padding.

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/coronavirus/2019-ncov/index.html

-EDCF coaching staff

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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