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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