Are you ready?

June 22 is our first day back at Hale in 3 months!

It’ll be a while before things get back to normal, but this is the first step.

Even if you won’t be joining us in person, here’s how you can get your workout in this week.

1 – Check the schedule – A lot of stuff has changed, and you can find our latest class schedule here – Hale Fitness COVID Re-open Info Pack

2 – Book your class.

If you’re attending in person – book the class here –
If you’ll be watching online, mark it on your calendar.

3 – Show up.

-Bring a mask and your water, we will provide the rest.
-DO NOT bring anything you don’t absolutely need for the workout. The storage area will be off limits.
-If you’re sick or feeling any symptoms, pls stay home, get well, and take advantage of our online classes.

For non members – Ask us about our small group program starting June 29 called “40 days to fit”

Safety – Our primary goal is to keep you safe, healthy and happy.

For this reason we will be requiring strict safety guidelines.

For all of our cleaning procedures, full schedule, and frequently asked questions, check out this PDF – Hale Fitness COVID Re-open Info Pack

One late addition, we will be requiring masks at all times while in the building, and will move conditioning outdoors to accommodate.

Coach Jay

PS – Happy Father’s day!


Our current schedule is below. Frequently asked questions are here – Hale Fitness COVID Re-open Info Pack

Workouts for the Week


Strength & Conditioning

Warm Up:
Alternating Tabata:
A. Plate Hops & Down Dog
B. Air Squats & Arm Haulers

Movement Specific Prep:
Hip Opener Mobility

A. Strength

Back Squats
Building Each Set

*No more than 60% of 1RM
Score is heaviest 3 sets

Home Scaling:
12 Tempo Goblet Squats (as heavy as possible)
(3s down, 1s hold, explode up)
IMMEDIATELY into 12 jumping lunges (no weight)

Goal is to work back into confidence with a barbell and get some time under tension. if working from home, go as heavy as possible, immediately into some jumping lunges. We’ll go for a set every 3:00, so you should have time to rest and catch your breath.

B. Conditioning

Strict Baseline
For Time:
500m Row
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Strict Pull-ups (or Ring Rows)

12 min Time Cap

At home scaling:
instead of 10 strict pull ups/ring rows, perform 20 plank rows (10/side) with dumbbell.

See where you’re at! Go for it! This is a test!


Warm Up:
9 min EMOM:
min 1: 100m run + bootstrap in rem time
min 2: Forward Lunge + 1-Leg Deadlift
min 3: Burpee broad jumps

4 Rounds for Time:
Run 400 Meters
50 Double Unders
25 KB Swings (53/35)

Cool Down:
2 mins/side bone saw

Longer runs, and shoot for a steady pace. The double unders and KB swings can (and SHOULD!) get your heart rate pumping! Sub mountain climbers or a tougher cardio if no rope available.


Strength & Conditioning

Same as Monday


Warm Up:
400m Run

Alternating Tabata: Arch & Hollow

Handstand/wall walk SKILL!


15 minutes, as many rounds & reps as possible
10 Burpees
2 Wall Walks
12 DB Hang Power Cleans
15 DB Push Press

Cool Down:
2 mins/side delt smash
2 mins/side trap smash

Gymnastics work. Sweaty. Move steadily


Strength & Conditioning

Warm Up:

6 minutes, as many rounds & reps as possible:
10 Groiners
10 T Push Ups
10 Broad Jumps

27 Good Mornings

Hamstring Mobility

A. Strength

Tempo Deadlift
1 second up-1 second hold at top-1 second down-1 second reset

*Building to no more than 70% of 1RM with PERFECT form. Record 4 heaviest sets.

At Home Scaling:
Tempo Deadlift

Use heaviest weight available, again working on same tempo. If dumbbells, consider setting up targets so you’re not going below mid shin. If you have an object to lift (tire flip style) you may consider doing this as a pause, set, and not on a true tempo.

First two to three sets are warm up. Final 4 should be working weights, but again, we are looking for perfect form and positions (consider–what are my feet doing?! am I balanced? Is my back flat? Does this feel EXCELLENT?!).

B. Conditioning:

14 minutes As Many Rounds & Reps As Possible
7 Deadlifts (155/105)
14 Med Ball Tosses
21 Sit-ups

Rx+ Wall Ball to target inside (with mask on)

Score is Rounds + Reps

Goal is to hit the deadlifts and wall balls unbroken. Neither should feel like a ton of work on their own (again, weight should be light!), but you should be looking forward to the sit ups. This is a great opportunity to work a steady pace for the full 14 minutes. Keep transitions short–it’ll be plenty sweaty.


Warm Up:
3 Rounds:
10 groiners
10 cat cow
200m jog

3 Rounds:
:30s superman “x, y, w, t, i” drills
:30s hollow hold


7 minutes as many rounds & reps as possible
12 Sit-Ups
9 Jumping Squats*
50′ Bear Crawl

-3:00 Rest-

7 minutes as many rounds & reps as possible
12 Sit-Ups
9 Jumping Squats
50′ Bear Crawl

*If you did NOT do MetCon yesterday, sub thrusters (or wall balls) at light weight. Let’s get you a little overhead movement and position today!

Cool Down:
2 mins/side quad smash

Take the first 7 minutes at 80% pace–aim for perfect footwork on the jumping squats and a steady, deliberate pace on bear crawls. Minimize extra time transitioning. For part 2… BEAT YOUR SCORE! This is where you push a bit harder.


Strength & Conditioning

Same as Wednesday


Warm Up:
3 Rounds:
100m Run
15 banded pull aparts (sub 10s “hold” w/towel)
15 DB lat pull downs*
5/side over/under fence

*lay on back, arms straight, db moves from ground to over chest


For Time:
800m Run
50 Push Ups
30 Bent Over Row

3:00 Rest

30 Bent Over Row
50 Push Ups
800m Run

Score is total time

Cool Down:
2 mins/side pec smash
2 mins/side trap smash

Stamina! The push ups are the obvious dog here, but the entire second half will be a test. Your legs should be fairly fresh for the last run, so push your pace and see if you can beat your first time!


Strength & Conditioning

Warm Up:

Alt Tabata:
A. High knees/hang from bar or doorway
B. Plank to shin touch/Waiter’s hold or walk

Movement Prep:
2 Rounds:
10 scap pull ups
10 scap push ups
10/side plank to side plank rotations

Review all aspects of Pull-Up and Dip. Athletes will have done Pull-ups/Ring rows on Monday in Baseline. This is skill development for when we retest Baseline in a few weeks. For those unable to do the movement at tempo, modify to negatives (tempo lower and bar hang) and then jump back up over bar.

A. Strength

Pull Up/Dip Work

4 sets:
3-5 Tempo Strict Pull-ups or Ring Rows
3 seconds Down- 2 seconds hang-explode up

Superset with:
4-6 Tempo Ring Dips (Same Tempo as above)

Do the same number or reps across each set. Record number of reps done each round for: Pull-ups/Dips

At Home Version:
5 per side TEMPO plank row
OR tempo banded pull down (like pull up); instead of “hang,” pause w/shoulder blades pulled down and back… an active position

Superset with:
4-6 Tempo Push Ups
Focus on shoulders going FORWARD of hands; use hardest scaling available

B. Conditioning:

4 Rounds, each on a 3:00 clock
250/200m Row
20 Box Jump Over
Max Hang Power Cleans in remaining time (95/65)
-Rest 1:00 between rounds-

At Home Version:

200m Run
10 Burpee Broad Jumps
Max DB Hang Power or Squat Cleans in remaining time


Warm Up:
2 Rounds
20 fast feet
10 LIGHT (PVC or DB) split press per side
20 jumping jacks
10 Split Squats per side

*lay on back, arms straight, db moves from ground to over chest


2 Rounds for Reps:
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Parallette Pass Throughs
-:30 Rest-
1:30 MAX Vee Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-

Score is total reps in each round.

Cool Down:
2 mins/side lateral hip smash
2 mins/side hamstring smash

Sweaty gymnasty! The pass throughs can be done on two chairs, counters, etc, so long as height is similar. If no box, set up a target to jump over OR try for tuck jumps. Try to keep pace in your second round, ESPECIALLY in those pass throughs and box jumps!


Strength & Conditioning

Meet at Albany Middle School (Cougar Field) for 8am start.

BYODBAYM–bring your own dumbbell and yoga mat/towel if possible

Warm Up:
400m–run the straights, skip the curves
Dynamic warm up drills
Pull knee to chest
Ankle to hip
Over/Under Fence
Salsa steps
Low shuffles
High knees
Butt Kickers


3 Rounds For Time:
800m run
30 Dumbbell Snatches
30 Burpees over DB

Cool Down:

This one is long and steady. Aim for consistent splits on the 800m runs. The burpees will feel long–they are. Just keep chipping away!

Meet at Albany Middle School (Cougar Field) for 8am start. Bring your own DB and yoga mat or towel.

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