AMP - Week of 5.11.20


WE ARE BAAACKKK!


While our schedule may be returning to normal, some of our processes will remain modified as previously outlined: 

The use of common-sense practices will be required upon returning. 

  • If you are feeling ill, stay at home. This goes for the kiddos as well.

  • If you are coughing, stay at home. 

  • If you have a fever, stay at home. 

  • Wash your hands before and after class.

  • Wipe everything you touch when finished.

  • Stay in your marked, designated, workout lane.

  • Maintain an acceptable social distance from others. 

Please help us maintain a safe environment for everyone

  • Strenuous cleaning practices will remain in place after each class. Class times will be shortened by 5 minutes or so to allow for cleaning and dry time of disinfectant.

  • Chalk will not be provided. You are welcomed to bring your own, as long as it is contained in a sealed container. Chalk must not be shared.

  • Please do not share equipment. 

  • We will not be providing towel services.

  • There will be no partner workouts.

  • Our program will include all equipment, including barbell movements, however, “Open Gym” style workouts will need to be performed during the designated “Open Gym” times (For AMP members: All Thursday class times, Saturday 8-10 a.m., Sunday 2-3 p.m). 

  • All members will be required to sign an addendum to our waiver before participation. This waiver will not be sent electronically. It must be signed in-person. If the participant is under the age of 19, a parent or guardian must sign before they are allowed to participate. 

We understand that some of these things are inconvenient but it is necessary for us to operate. Please help us follow these guidelines upon returning.


Memorial Day Murph, May 25

IT IS HAPPENING! We will be performing Murph this year! We will need you to schedule your time using the link below. We will limit each heat to 20 people. There is no cost other than your t-shirt if you choose to purchase one. Heats begin at 7 am.

>> CLICK HERE TO SCHEDULE YOUR MURPH HEAT TIME <<

>> CLICK HERE TO CHECK OUT OUR EVENT SHIRTS <<


Monday - 5.11.20


“Ceiling Fan”


For Time:

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)


On the Minute: 7 Wallballs (20/14)


Tuesday - 5.12.20


“Heldum”


For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees


Wednesday - 5.13.20


On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters (50's/35's)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50's/35's)

21 Over-and-Back Dumbbell Hops

6 DB Snatch (50's/35's)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 DB Snatch (50's/35's)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50's/35's)

21 Over-and-Back Dumbbell Hops

12 Thrusters (50's/35's)


Thursday - 5.14.20


BARBELL CLUB SUSPENDED UNTIL FURTHER NOTICE


"Grip Don't Trip"

100 Air Squats, 1 Lap Farmers Carry

50 Sit-ups, 1 Lap

80 Air Squats, 1 Lap Farmers Carry

40 Sit-ups, 1 Lap

60 Air Squats, 1 Lap Farmers Carry

30 Sit-ups, 1 Lap

40 Air Squats, 1 Lap Farmers Carry

20 Sit-ups, 1 Lap

20 Air Squats, 1 Lap Farmers Carry

10 Sit-ups, 1 Lap


Dumbbells: 50/35


Friday - 5.15.20


"90 Shiny"

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round


Directly Into…


21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round


Saturday - 5.16.20


"Triple Threat"


On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike


Sunday - 5.17.20


Pull Up Skill Work

3 Sets:


9 Front Plank to Push-up Planks

1:00 Left Elbow Side Plank

1:00 Right Elbow Side Plank

15 Hollow Rocks

1:00 Left Elbow Side Plank

1:00 Right Elbow Side Plank

21 V-Ups

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