Save the date: august 2nd at 8pm for FCCF town hall!
Mark your calendars: our first Fog City Community Fitness town hall on Sunday, August 2nd, at 8pm. Check out the agenda here and let us know what additional questions you have.
We’re sharing the workouts for Monday through Wednesday so you can plan ahead and be prepared. And we’re trying something new and also including some scaling options on the blog (in italics). As always, please let us know what you think and how we can make the workouts most accessible, challenging, and useful for you at comments@fogcitycf.com. If you’re looking for the daily programming slide decks, they’re all available here.
And finally, we have good things coming in August. As schedules shift, we want to hear from you what days and times work best for virtual and in-person classes. Please take a minute to let us know when you want to work out together.
Evening class changes: Monday, Tuesday, and Friday classes are at 6:00 pm this week!
Monday 7/27/20
PART A | 5 ROUNDS ALTERNATING EMOM:
5 Weighted/Strict Pull-ups | ring rows or chair pull ups
10 Russian Twists (each side) w/ Medball/KB/DB | Unweighted
15 Goblet Pistols/Squats | Unweighted pistols or narrow stance air squats
30 Unbroken Double Unders | 30 Double under attempts or single unders
Equipment: Pull up rig, rings, or chair; Medball, KB, or DB; Jumprope
PART B | 9 MINUTE AMRAP:
21 Air Squats
5 American KB Swing 70/53 | Reduce weight as needed
9 Toes-to-Bar | Weighted sit up with medball or other weight
Equipment: Kettlebell; Pull up rig or weight for sit ups
Tuesday 7/28/20
PART A | 4-4-4-4 SUMO DEADLIFT
Pick weight | For KB/DB or other weight, consider adding volume to 8-8-8-8 and using a tempo 2141.
Equipment: Weights
PART B | 21-18-15-12-9-6-3
Sumo Deadlift High Pull 95/65 | Lighter weight as available/appropriate
Burpees
Equipment: Barbell & weights or other weight.
Wednesday 7/29/20
FOR TIME:
400m Row / Run | 45 seconds high knees + 45 seconds butt kickers
30 Ground to Overhead 95/65 | DB or KB Clean & jerk or other weight, as available
20 Handstand Push-ups | Pike push ups
10 Muscle-ups | 10 arch ups + 10 hollow ups + 10 prone scapular butterflies
12 MIN CAP
At 15:00: Repeat
Equipment: Rower, running space, or jumprope; Barbell & weights or DB/KB/weights; High rings
PART B | STRICT PRESS
4 Sets of 5 reps
Then, 1 set max reps
or
4 Sets of Reps until 3 in reserve
Then, 1 set max reps
Equipment: Barbell & weights or other weight.
Outdoor version will be the same but with dumbbells/kettlebells only and bring a mat for pike push ups.