Community strong
Working out together Saturday morning felt a bit like magic: cars honking and San Franciscans cheering in the streets, fireworks already being lit at 9am, and gigantic shared exhale. And we were together. Sweating, I-go you-going, virtual hugging, “sprinting,” and behind-the-mask smiling.
We’ll be honest, when we set out on this adventure five months ago, none of us were sure we could make it happen. Open a new gym? During a global pandemic? In one of the most expensive cities in the US, if not the world? Keep the community together amidst the uncertainty?
And now, we have a new home at 1643 Valencia St. Two pods are unloaded. Our community is safely having in-person, outdoor workouts every day. That the dream is becoming a reality is a testament to the strength, will, and determination of this community, and a special few members in particular (too many to name them all, so let’s just start with Hill & Gordon and Liz & Lindsey).
We are grateful for each and every one of you, and in awe of all the ways you show up, big and small, day in and day out.
MONDAY 11/9/20
PART A | 3 Rounds for quality:
3-5 Wall Walks
8 Behind the Neck Snatch Grip Press
16 Reverse Lunges (choose weight)
athlete's choice weights
PART B | Every 90 seconds for 15 rounds:
Intervals 1-5: 3 Snatches
Intervals 6-10: 2 Snatches
Intervals 11-15: 1 Snatch
TUESDAY 11/10/20
PART A | 3 Rounds, each for time of:
10 Overhead Squats, 65% 1RM
Row, 1000 m
Rest 3 mins between each round
PART B | EMOM for 3 rounds:
Plank Hold
Good Mornings (choose load)
WEDNESDAY 11/11/20
PART A | 5 Rounds for quality:
3 SDHP, pick load
4 Box Jumps, pick height
5 Push Press, pick load
PART B | 2 Rounds for time:
35 Wall Balls, 20/14 lbs
30 SDHP, 95/65lbs or Pull-ups
25 Box Jumps, 24/20 in
20 Bar Facing Burpees
15 Thrusters, 95/65 lbs
THURSDAY 11/12/20
PART A | Death by bike calorie
With a continuously running clock perform:
1 Bike Calorie in the first 1 min
2 Bike Calories in the second 1 min
3 Bike Calories in the third 1 min...
Continuing this for as long as you are able
PART B | EMOM for 6 rounds:
3 Tempo Deadlifts (1240)
Side Plank
Rest
FRIDAY 11/13/20
PART A | In 20 minutes:
2-2-2-1-1-1
Power Clean + 2 Front Squats + Jerk:
PART B | 4 Rounds for time:
4 Power Cleans, 205/145 lbs
4 Front Squats
4 Shoulder-to-Overheads
Time Cap: 10 minutes
Scaling suggestions: 165/115, 135/95, 75/55 or 45/35 lbs
If weights are limited, consider increasing reps to 5-8.