Bookmark it: all workout decks in one place

We’re psyched with the turnout at classes so far this month and that y’all are taking the August challenge seriously!

But we also know that scheduling can be a challenge, equipment access is varied, and, let’s be honest, sometimes we’d really just rather do last week’s workout instead of today’s [insert current least fav movement]. For these reasons, and more, the decks with workouts, scaling, and warmups are available to you at any time in this Google drive folder (in view mode only).

Please make a shortcut to the folder in your own drive or bookmark the page so you can find it whenever you’re in the mood for some fitness. The folder is also pinned on the Facebook group’s announcements page for easy access. (If you don’t currently have access to the folder, request and/or send your preferred email to info@fogcitycf.com and we’ll give you permission to view.)

If you have any questions, concerns, or suggestions for how we can make these decks more accessible, please let us know!

THURSDAY 8/6/20

PART A | 6 Rounds for time:

9 DB Hang Power Clean

6 DB Front Rack Lunges

3 DB Push Jerks

PART B

0:00-6:00: Run 800m

6:00-12:00: AMRAP

8 Alternating Dumbbell Snatches 50/35

8 Pull-ups

12:00-18:00: Run 800m

Equipment: Bar and weights; Dumbbells and/or kettlebells; Space to run

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FRIDAY 8/14/20

PART A

1-1-1-1-1

4 Snatch Grip Push Press + 2 Overhead Squats

3-3-3-3-3: Snatch Grip Deadlift

OR

1-1-1-1-1

4 Single Arm DB/KB Push Press + 2 OHS

3-3-3-3-3

Tempo Single Arm Suitcase Deadlift (4141)

PART B

1-1-1-1-1:

2 Power Cleans + 2 Push Press + 2 Push Jerk

OR

5 Rounds for Quality:

10 KB Swings

5 Broad Jumps

10 Push-ups

3-5 Plyo Push-ups

Equipment: Bar & weights or Kettlebells/Dumbbells