Back to Normal

HA!

Very little about how you’re living right now feels normal.

But that hasn’t stopped you from trying.

Have you noticed how much traffic is out on the road?

And how much longer you have to wait in lines to get into the grocery stores?

You are ready for this to be over.

Unfortunately…it’s not.

The good news is that you’re learning to adapt while still keeping yourself safe.

Here’s what a typical class looks like now at Hale.

Halers are adapting to wearing masks or training outdoors (or online) while keeping the gym clean and safe for everyone.

By the end of the week, it almost felt…normal!

It was especially nice to finish the week in the park with other Halers.

It’s not the same, but it was a great welcome back to Hale, and a dose of normal in the midst of this chaos.

We’re looking forward to seeing you again this week.

Stay safe, stay healthy.

Coach Jay


Announcements

Outdoor Workout–Saturday, 7/4, 8am

Meet at Cerrito Vista park at 8am (or a few minutes early). No equipment needed, but bring a yoga mat or towel, as ground may be wet. Guests welcome.

40 Days to Fit

Ready to get started? Our next 40 Days to Fit program starts Monday July 6 on Monday, Wednesday and Thursday at 7pm. These small group classes will introduce you to common movements we use in our classes and set you up with coaching to crush your goals. Email info@halefitness.com for more info.

Equipment Returns!

Two quick notes on equipment.

1 – Please return all borrowed equipment (except dumbbells) ASAP. We’ve gotten most of it back, but are still missing a few items. Please bring it by this on Monday during open hours, or arrange a time with us to bring it back.

2 – If you ordered equipment with us via Fitness Armory, your equipment is either in the gym or you’ve received a refund if it didn’t arrive.

Class Sign Up Updates

  • Class sign ups are now available 14 days in advance – You can sign into class here – https://halefitness.pike13.com/schedule
  • If you sign up for a class but are unable to attend, please CANCEL as soon as you’re able, as someone else may be waiting on a spot to open
  • Happy to see you all! Thank you so much for your help in our ongoing efforts to keep the gym clean and safe for everyone.

Workouts for the Week

Monday

Strength & Conditioning

Warm Up:
6 min AMRAP:
20 jumping jacks
10 cossack squats
10 up downs w/squat landing
10 cat cow

Hip mob series

Strength:

Back Squat
10-10-10*-10-10

*Set 3 should be at or close to your heaviest set of 12 from last week

Record your heaviest 3 sets

At home:
Split Squat
10-10-10-10-10
Per Leg
Tempo: 2s down, 1s pause, fast up

Sets of 10 are STILL a lot of time under tension! Woohoo! As you work into your 3rd, 4th, 5th set, remember to get tight and re-brace at the top. Again, your goal is to build confidence at heavy-ish weights today.

Conditioning:

2 Rounds:
4 minutes As Many Rounds & Reps as Possible of
3 Strict Pullups or 6 Ring Rows
6 Burpees (6-point/strict)
9 Med Ball Cleans
-1 minutes Rest between sets-

At home: 10 bent over rows

Score is Rounds & Reps for each AMRAP. Start from beginning on 2nd AMRAP

Burpees should be STRICT. Nice push ups, pop into a proper squat, etc. Looking for quality. Med ball cleans are pre-work for remembering how to clean a barbell from the ground. This is a simple workout but FULL of good skill work!

MetCon

Warm Up:
easy 400m jog/2 mins up downs

3 Rounds:
10 good mornings (banded if possible)
8 T push ups
10/side crossover mountain climbers
(from plank, bring right knee to left elbow)

+2 min/side couch stretch

MetCon:

3 Rounds for Time
400m Run
30 KB Swings
20 Push Ups

Cool Down:
2 mins/side calf/achilles smash

Reps are short enough today, that at normal weights, you should be able to hit each set of KB swings unbroken (or at least close to!) and push ups with 1 big set and a chip away. Aim to start run at 80% pace or so and try to HOLD THAT. Workout should be 15 minutes or less, so push where you can!

Tuesday

Strength & Conditioning

Same as Monday!

MetCon

Warm up:
8 min AMRAP:
5 bent over rows
10 sit ups
15 air squats

MetCon:
Tabata Party:
8 Rounds: 20s on/10s off (total of 4 minutes)
A. DB High Pull (alternate arms)*
B. Hollow Hold/Arch Hold (alternate hollow/arch)
C.Farmer’s Carry OR Up Downs
D. Side Plank Hold (alternate sides)

*Sumo deadlift high pull… but only one arm.. like a lawn mower…take from the hang as needed

Rest 1 minute between movements, or just enough to re-set. Score is your “word of the day”

Cool Down:
2 mins/side shoulder rotator smash or trap smash w/ lacrosse ball

Spicy intervals today, and mostly core work! If you’re coming off of yesterday’s workout (and/or you have some heavy DBs or objects laying around, go for shuttle farmer’s carries instead of up downs).

Wednesday

Strength & Conditioning

Warm Up:
3 Rounds:
5 inch worm with push up
15 good mornings
5 vertical jump + reach
10 bootstrap stretch

Strength:

Deadlift
5-5-5*-5-5

*Last 3 sets should be at or near your heaviest set last week

Reset at the bottom of each rep e.g. not touch and go

At home version:
10-10-10-10-10 deadlifts, as heavy as possible
Pause in bottom position, STAYING tight, then explode up

Immediately into 10 KB Swings

Deadlift day! Woohoo! These are NOT at tempo, but DO pause at the bottom. Don’t let yourself relax or come off tension at the bottom (and if you do, please check yourself, stand up, and reset). The obvious sign: if there’s slack in the bar, or it rattles as you pick it up… or your core goes to mush… you’ve lost your setup!

Conditioning:

Every Minute on the Minute for 16 Minutes alternating between:

1) 200m Sprint
2) 20-25 Ball Slams
3) 250/200m Row
4) 20-25 V-Ups

2 People (at most) will start at each station and rotate in order each minute. Pick a distance/number of reps that give you at least 10 seconds rest in the first round.

Score is the word/emoji that best captures how you feel today

At Home Version:
Every Minute on the Minute for 16 Minutes alternating between:

1) 200m Sprint
2) 20-26 Alternating DB Snatches
3) 10-15 Burpees
4) 20-25 V-Ups

This one is going to be SUPER SPICY! Work should be done in 45s when fresh and MAAAAYYYYBE a little slower asyou struggle through the last round or two. Plan accordingly! The numbers of reps are less important than speed and intensity–protect the run and row minutes–those are your chance to go HAM!

MetCon

Warm up:
200m Run
-Arm circles/Michael Phelps
-10 T push ups w/5s side plank hold
-10 cuban press
200m Run
Dynamic running drills
-knee to chest/ankle to hip
-wood peckers
-over/under fence
-high knees/butt kickers/etc

90s bench overhead stretch/puppy dog

MetCon:

For Time
40-30-20-10
DB Push Press
DB Lunges
200m Run between Rounds

Cool Down:
2 mins/side quad smash

Weight for push press should be moderate–think 12-15 unbroken, but ideally, not 20+. If you only have light weights, consider going strict press. If your option is heavy or nothing, do single arm. Goal here is to work on breathing and consistent footwork–a balance wobble on lunges or push press on your toes will cost time and energy. Make it smooth!

Thursday

Strength & Conditioning

Same as Wednesday!

MetCon

Warm up:
Roxanne w/burpees
Sally w/squats

MetCon:

15 minutes, as many rounds & reps as possible
10 Box Jumps
20 DB Pull Throughs
20 Double Unders

Cool Down:
2 mins cobra or lizard stretch w/reach up

Burner! Aim to do the double unders unbroken–this means taking a few extra breaths before you start. If you need a lower impact version (i.e. no jumping):
Box Jumps–> Supine Toes to Bar (laying on ground)
Double Unders–>50′ Bear Crawl

Friday

Strength & Conditioning

Warm Up:
8 minutes, every minute on minute:
1 Turkish Get Up with…. 10# plate, or light DB if at home
+ squat hold until :45s mark

Relax into squat as much as possible. Or stretch. Whatever your body needs!

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

Strength:

Tempo Strict Press (1 seconds up, 1 second hold, 1 second down, reset)
5-5-5-5-5-5
*building each set if able

Super Set with:
Tempo Strict Pull-up
3-5 Tempo Strict Pull-ups or Ring Rows*
3 seconds Down- 2 seconds hang-explode up

*Add 1-2 reps from last week

Record 3 heaviest Strict Press weights

At Home Version:

Tempo Dumbbell Strict Press

Super Set with:
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

Ooooooh, that nasty strict press! This is going to get heavy VERY quickly. Start with empty barbell and light jumps. For tempo portion–imagine elbows on a vertical plane… if you see them flaring out, try to break the bar or regain some tension. This applies on the way DOWN, too!!

Conditioning:

In 14 minutes:
Row 2000m

then…

As Many Rounds and Reps as Possible in remaining time:
5 Hang Power Clean
10 Push Press
25 Double Unders

Score is Rounds & Reps

*Pick weight you can do 10 Push Presses easily when fresh. During workout, push presses should be done in no more than 2 sets.

At home version:
In 14 minutes:
Run 1 mile

then…

As Many Rounds and Reps as Possible in remaining time:
5 DB Hang Power Clean
10 Push Press
25 Double Unders (sub penguin jumps if no rope)

Score is Rounds & Reps

Don’t absolutely red line the row or run–aim for 30s slower than your GREAT time, or maybe 85% effort. Ideally, you’ll have 5-6 minutes to chip away at some of the additional reps. Remember to use your transition time to breathe–it’s faster (and less energy) to take one extra breath than break a set!

MetCon

Warm up:
3 Rounds:
100m easy skip
20 crab rocks
10 bird dogs
30s squat hold

MetCon:

8 Rounds: 90s on, 90s off
3 Manmakers*
100m Run
Max OH weighted sit ups in remaining time

*Push Up + Row + Row + Squat Clean to Thruster

Score is total reps of weighted sit ups. (hold 1 DB between both hands… sit up with weight locked out overhead to complete rep)

Cool Down:
2 mins/side pec smash

Manmakers!! Two shouldn’t be so many to give you pause–aim to go on the heavy side today (if you only have light, perhaps increase the # to 3) and nail EACH position, especially that squat and overhead lockout! Sprint the 100. Keep pushing the pace on the sit ups!

Manmakers should take you about 30s; the run another 30s; you’ll have about the same time left on the sit-ups… don’t dawdle! If needing to sub out movement for run, commit to something that takes about 30s, HARD.

Saturday

Strength & Conditioning

Meet at Cerrito Vista Park at 8am. No equipment needed–bring a towel or yoga mat… grass might be wet 🙂

Warm up:

Warm up:
Socially distant relays
In teams of 4, like a “boat race”
Each partner does the following… in relay style
-50′ walking lunges + run back
-50′ skip + run back
-bear crawl there + run back
-side shuffle there + back
-carioca there + back
etc
-Run all the way to end of field and back

MetCon:

Half-Bert!

For time:
25 burpees
200-m run
50 push-ups
200-m run
75 walking lunges
200-m run
100 squats
200-m run
75 walking lunges
200-m run
50 push-ups
200-m run
25 burpees
(30 min cap)

Rx+++ (Saturday AM Throwdown)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Hero WOD today–we’ve cut the workout in half, and it should be PLENTY (30 min cap). If you’re looking for a morning beat down (and you’ve trained a LOT through SIP), consider the full version (or split reps with a buddy/run the full thing). You’re looking at 50 minutes to an hour, or more.

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