For this week’s announcements, Coach Heidi and Coach Jay recorded a podcast to talk about how we’re handling the COVID19 issue.
For all active Hale members, we will be:
– Open on a normal schedule unless it becomes unsafe or we’re told to close. We will continue to practice super safe hygene, wipe downs, social distancing, and increased cleaning procedures.
– Running live zoom workouts every day at 9:30am for any active members who choose to stay home (recordings will be posted in the FB group)
– Reaching out to each of you individually to check in on your needs each week until things are back to normal.
– Offering personalized programming to anyone who needs it based on your equipment and goals if the zoom class doesn’t work for you or you need more.
A couple other announcements:
- The Hale Throwdown will be postponed till a later date. Likely May or June depending on the situation.
- All T-shirt pre-orders are in, come and pick yours up next time you’re in.
- We ❤️you!
Workouts for the Week
Monday:
For Time:
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/26)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
RX+: Weight Vest
(Score is Time)
Keep counting and rhyming! This is a fun little chipper that should feel be a good burn. Keep a sustainable pace in the first half and aim to pick up speed as you go!
Metcon:
15 Minutes, Every minute on the minute:
MIN 1 – 20 Mountain Climbers
MIN 2 – 20 Reverse Lunges
MIN 3 – 15 Sit Up to Straddle
Each minute of work should take take you about 45s. Push your pace on the bike/up downs to scale this up.
Tuesday:
A. Deadlift for load:
#1: 3 reps
Take 3-5 sets to build to your heaviest 3 for today. May be a 3RM, may not–keep it cute!
B. For Time:
30 Deadlifts (245/165)
30 Toes To Bar
50 Double Unders
20 Deadlifts
20 Toes To Bar
50 Double Unders
10 Deadlifts
10 Toes To Bar
50 Double Unders
(Score is time)
Scale: (165/110)
Another whimsical chipper! Break your deadlifts early enough to keep moving–resting on the toes to bar will probably take you longer than a quick drop on the deadlift. Sprinkle in a few double unders to get you breathing hard.
Metcon
4 Rounds, going every 3 minutes:
200m Run
20 Jumping Squats
20 Push Ups
Finisher:
3 Rounds:
1 min plank
30s left side plank
30s right side plank
Rest 1-2 minutes
You’ve gotta move fast on that run to get through this and have some rest at the end! Cut yourself off at the 2:30 mark to leave just a tiny amount of time to recover before your next set. Your score is your time for each set!
Wednesday
A. Shoulder to Overhead Skills
5 Sets:
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to a heavy set with perfect mechanics.
Building on what we did last week–this will feel like a brain game again. Get super comfortable with your footwork. That will make or break your last few reps.
B. 10 mins, As many rounds and reps as possible:
6 Push Jerk (155/105)
15/12 Cal Row
(Score is Rounds + Reps)
Scale: Push Jerk (115/75)
Heavy and fast. Get it. Top scores should be in the 8-9 round range. Take a moment to get set so you can do your push jerks unbroken for as many sets as you’re able. If you know you can hit 4-5 rounds Rx (or at a heavy weight for you!), it’s worth giving it a go.
Metcon:
12 minutes, As many rounds and reps as possible:
25 Jumping Jacks
12 Heel Taps
15 Up Downs
12 Inch Worm
(Score is Rounds + Reps)
OPTIONAL FINISHER
3 Rounds:
:30 Calf Raises (on an elevated surface)
:30 Rest
:30 Alt. Dead bugs
-1:00 Rest b/t sets-
Heel taps: sit on your bum with a 6″ or taller target in front of you. Take feet up and over to right side, then up and over to left side, tapping your heels on either side.
This should be a pretty tough core burner. I think you’ll end up wanting more jumping jacks!
Thursday
In 18 Mins, Every min on the min:
MIN 1 — :50 Max Reps of “KB Flow” (53/35)
MIN 2 — :50 Max Reps of “BW Flow”**
MIN 3 –:50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
Brain games again! It’ll be interesting to have so many reps rolled into one, but you should be able to find your flow as you go 🙂
3 Rounds:
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t sets-
(Score is Lohttps://halefitness.com/wp-content/uploads/2022/01/placeholder-vertical-1.jpgt Cals on Bike)
Metcon:
16 minutes, Every minute on the minute:
MIN 1 – 5 Up-Downs + 15 Hip Hinge
MIN 2 – 5 Up-Downs + 10 Push Ups
MIN 3 – 5 Up-Downs + 14 Alt Jumping Lunges
MIN 4 -:45 MAX Hollow Hold
(Score is Load)
Unweighted everything today, but that’s a LOT of work to get done in the minute. Your pace on the up downs will make the difference here! Scale back the number if needed so you’re done with that porition in 10-15s every round.
Friday
A. Snatch for load:
#1: 3 reps
Power or squat snatch. Reset each rep as needed, but it should be a quick 3. Really use the warm up to drill your footwork and bar path. These should feel FUN!
B. “Isabel”
30 reps for time of:
Snatch 135/95#
Scaled:
95/65
This is a tough counterpart to our favorite sprint, “Grace.” The snatch is more technical, but technically more efficient–so while you won’t be able to get away with “slop” or grind through it in the same way, you should still be able to move powerfully and quickly.
Goal is for the majority of your reps to feel GREAT. Get tight, go again. Get tight, go again. Repeat.
Metcon:
“See Annie Run”
For Time:
50-40-30-20-10
Sit Ups
200m run after each round, including the 10s
The run won’t be much recovery for your sit ups. Try to keep moving as best as possible!
Saturday
Saturday Morning Throwdown:
In pairs
Buy – in 400 Double Unders
10 Rounds, each partner Completes one full round:
5 Bench Press ( 155/105)
200m Run with med ball (20/14)
15 Med Ball Clean + Wall Ball (20/14)
2 Toes to bar + Pull Over
Buy – out 100 Cal Airdyne
1 Med Ball Clean + 1 Wall Ball = 1 rep
This one is a long one! Go for as big of sets as practical for the dubs buy in. Don’t red line, but chip away solidly. Play to eachother’s strengths and COMMUNICATE, too.
Group Classes:
IN TEAMS OF 2…
3 Rounds For Time:
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)
You go, I go! Save your green eggs and ham for after the workout! Aim for big sets on the wall balls and small sets on the burpees.
Maybe: 20 + 20 or 15 +15 +10 (each)
and 5 burpees at a time. Whatever you can digest. Whatever keeps you moving without slowing down.
