Saturday, May 16, 2020

Good Weekend!

Hope you all had a great week and are ready for a beautiful weekend.

If you get the chance to grab a group of people and get outside to workout do so. Go golfing, go for a walk, a hike, sit on the back deck. Whatever works for you so you can enjoy that sun out there.

Continue to monitor social distancing the the rules put in place to protect us long term, but do what you can to bring some of you life back as you need to.

As we get ready to open we want to hear from you as well about your schedule. What you want your day to look like. You training. Your routine and habits. We will be sending out a survey soon about this as we update and plan our schedule and protocols for both facilities.

Zoom Live Workout - 10am

Workout of the Day

Maritimes in Motion WOD #3

“Up-Down DT”

100 Burpees over the DB for Time - 12 minute Cap

Round 1 - 2 minutes on - 1 minute off

Round 2 - 2 minutes on - 1 minute off

Round 3 - 2 minutes on - 1 minute off

Round 4 - 3 minutes on

Compete

7 Left Arm DB Suitcase Deadlifts

5 Left Arm DB Hang Power Cleans

3 Left Arm Shoulder to Overhead

7 Right Arm DB Suitcase Deadlifts

5 Right Arm DB Hang Power Cleans

3 Right Arm DB Shoulder to Overhead

Max Effort Burpees over the DB

Move Hard

14 Odd Object Deadlifts

10 Odd Object Hang Power Cleans

6 Odd Object Shoulder to Overhead

Max Effort Burpees over the Object

Just Move

24 Mountain Climbers (12 per leg)

12 Forward Lunges (6 per leg)

Max Effort Step Up/Step Down Burpees

If you get to 100 burpees before the 12 minute time cap you will have a scored time. If you do not finish the 100 burpees before the 12 minute mark you will have a time of 12 minutes plus 1 second for every burpee not completed. For example if I finished 97 burpees I would have a score of 12:03 as I did not complete 3 burpees.

Skills & Thrills

10 attempts at a max distance broad jump

15 Snatches or 30 Overhead Squats (with any object) - great practice

5 minute skipping practice (triple unders/double unders/etc.)

I would do two jumps and then 3 snatches and then 1 minute of skipping practice for 3 rounds

Running Club

Run 3

Mock Short Race. Sure it’ll hurt a little, but you’ll feel great after and have lots to talk about!

Mobility

Saddle Archer

Extended Arm

Lizard Frog

Pigeon

- Team 782