Workout of the Day

Jenny Morgan 6/26/20 Jenny Morgan 6/26/20

Sweaty Saturday workOUT - together!

Tomorrow we are going to have our first OUTDOOR workout session. There's been a lot of back and forth with the city about permits, and while we’re waiting for the official go ahead, we’re going to go ahead and take advantage of the gorgeous San Francisco summer (haha) and workout together tomorrow! We’ll follow the city’s guidelines and do all we can to ensure safety, but we aren’t yet officially permitted.

We will be meeting tomorrow at 8:00AM and 9:15AM for our Saturday morning class sessions.

The meeting location is in McLaren Park (University and Olmstead) where there is an open field, a hard surface, and an opportunity to run! See location here.

We will follow the below health guidelines received from the City:

No more than 12 people, including the Instructor(s).
Everyone attending to remain at least 6 feet apart from those not in their household at all times.
Fitness groups must be scheduled to last no longer than 2 hours.
Fitness groups must occur completely outdoors, except to use bathrooms.

The workout will be a partner WOD, but staggered for maximum space between athletes.

We will also run virtual classes alongside in person classes. If you cannot make the in-person WOD, use the regular Zoom link.

Please be sure to sign up in MINDBODY for the outdoor workout if you’re going to come as we have a hard cap due to city mandate.

WOD FOR 06/27/20

WITH A PARTNER | 24:00 AMRAP

PARTNER A

5 Rounds Shuttle run

At one end perform:

5 burpees

At the other end perform:

5 tuck jumps

PARTNER B

AMRAP:

9 SA Russian Swing

6 SA Clean & Jerk

3 SA OH Squat

Score = total rounds + reps completed by the pair

Pickup where your partner left off on the AMRAP

Switch after partner A completed 5 shuttle rounds

Jenny Morgan 6/25/20 Jenny Morgan 6/25/20

BLM | REACH OUT WITH QUESTIONS

Reach out with any questions on recent changes. We are always here to talk!

Hopefully your legs feel good!

hWOD FOR 06/26/20

PART A | 5 REPS EACH LEG | :05 ECCENTRIC COUNT DOWN EACH REP

Plate/ book eccentric lateral step down :05

Box / ottoman / chair eccentric lateral step down :05

Eccentric single leg squat to chair / bench :04

Eccentric skater squat :04

Eccentric (your pistol scaling) :04

PART B | E:90MOM FOR 4 ROUNDS

5 / 5 SA Glute Bridge Press

8 Ring Row / Bent Row

:10 / :10 Bottom Lunge Hold

PART C | FOR TIME 18:00 CAP

21 – 15 – 9

Front Foot Elevated Reverse Lunge Alternating

Snatch

Abmat situp

Score = time completed

Jenny Morgan 6/24/20 Jenny Morgan 6/24/20

BLM | ALL THE RECENT THINGS

There’s been quite a few changes in the last few weeks, but we are excited about them! Please know there’s an update and community meeting in the works, but we do need time to organize and plan. Please reach out if you have any questions about any of the updates that have happened. A lot of them are in the “announcements” section of the FB page and have been sent via email, but as always reach out if you want to chat through anything.

hWOD FOR 06/24/20

PART A - 16:00 ALTERNATING EMOM

4 ROUNDS:

12 Cossack Squats (weighted)

16 Downdog Shoulder Taps

8 Seated Strict Press

15 Air Squats

PART B - 12:00 AMRAP

10 SA Thruster

20 Double Unders

10 SA Thruster

20 Abmat Situps

Score = rounds + reps completed

Jenny Morgan 6/23/20 Jenny Morgan 6/23/20

BLM | INTERIM BOARD ANNOUNCED!

We’ve announced our interim board members! Check the Facebook page for the full list. As a reminder, these are only 6mo appointments and a more formal voting process will be pursued in Dec/January when the Co Op structure is nailed down. Please reach out with any questions.

hWOD FOR 06/24/20

PART A - FOR TIME 8:00 CAP

60 Pike Leg Lifts over Object

Every time you break

20 Band Pull Apart

:10 Bottom Lunge Hold Each Leg

PART B - 4 ROUNDS FOR TIME | 24:00 CAP

20 Push Ups

5 Power Cleans

10 Box Jumps

50 Walking Lunges

Score = time completed

Jenny Morgan 6/22/20 Jenny Morgan 6/22/20

BLACK LIVES MATTER

Tonight’s resource share comes from Laika! Thanks for posting this as a comment to a previous post. Taking a break from reading resources and providing some films & documentaries to further your education and point of view. Black lives matter. Learn more about racial injustice and the Black experience in America with this collection of films, series and documentaries on Netflix.

hWOD FOR 06/23/20

PART A - 12:00 CAP

BTN Press / Pike Push Up / Duffel PP

5 sets of: 8 / 6 / 4

10 Forearm rocks in between sets

PART B - 15:00 CAP

3 Rounds of:

400m Run

15 Pull Ups

21 AKB Swings

Score = time completed

Jenny Morgan 6/21/20 Jenny Morgan 6/21/20

BLM | OUTDOOR CLASSES

Continue to educate yourself and share resources. Black Lives Matter!

SF Rec & Park has given us a couple of options for outdoor classes!

Our top choice is James Rolph Jr Field about .5 miles from the gym on Cesar Chavez
Our second choice is Louis Sutter Playground Courts in McLaren park

Please fill out the survey on the Facebook page or find in the email sent to the community to share your opinion on location and timing. We’ll take the first few days of the week to collect answers before obtaining permits as they are nonrefundable. Reach out with any questions!

hWOD FOR 06/22/20

PART A - 12:00 CAP

6 Sets

4 Reps of Pause Front Squats (hold :03 at bottom)

20 Deadbugs

Perform for quality

PART B - Every 3:00 for 15:00

16 Front Rack Reverse Lunge

20 Russian KB Swings

Perform sequence then rest for the rest of the 3:00 cycle

Increase weight across rounds

Score = total poundage lifted across 5 rounds

Jenny Morgan 6/19/20 Jenny Morgan 6/19/20

BLM | WORKOUT OUTSIDE

Black Lives Matter. Continue to educate and share resources, if you send them to me I’ll review and share to the group!

As of 6/15 the health order allows outdoor fitness sessions to be held. We are working with the SF Rec & Park department to find somewhere we can obtain a permit for outdoor classes. Summer camps and childcare groups get priority, but we are looking at a couple of options: James Rolph Jr. Field (about .5 miles from the gym) and Louis Sutter Basketball Court (at McLaren park). We’ll send out a survey when we have full details from SF Rec & Park. The health department was delayed in giving them the appropriate information about outdoor fitness sessions, so we’ll need to wait a bit until we can get going! When we are ready we’ll send a survey about times and locations, keep an eye out!

As always, reach out with any questions or concerns about anything.

hWOD FOR 06/20/20

4 Rounds of:

6 cycles - SHARED

5 Clean & Jerk

10 Alternating Pistols

then

400m Run - TOGETHER

Perform in “I go, you go” pattern for 6 cycles then run together

Score = time completed

Jenny Morgan 6/18/20 Jenny Morgan 6/18/20

BLM JUNETEENTH | AR COMMUNITY UPDATE

Tomorrow is June 19 (Juneteenth aka Emancipation Day), the day that commemorates the end of slavery in the United States. The emancipation proclamation became official on January 1st 1863, but it was not until over 2 years later on June 19th 1865 that Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free. With increased education and momentum for the BLM movement this day sounds louder than ever. Continue to support, educate, and advocate for the BLM movement. Learn more about Juneteenth here.

___

Yesterday we posted an important AR Community Update. See the summary below, as well as the full version in the “announcements” section of Facebook.

Over the past few months, Arena Ready has experienced (and is still experiencing) several drastic changes. We are taking steps to re-emerge better than before, and so we wanted to take the opportunity to communicate the current state of the gym as well as plans for how we move forward to retain our cherished community. Please find the current state of affairs and the plan for our community on the private FB page. We greatly value your feedback, so please feel free to connect with us via email, cell or through Facebook.

hWOD FOR 06/19/20

PART A | 10:00 CAP

3-4 Rounds of:

3 Pike Push Up

3 Wall Walk OR Elevated Pike Walk

3 Strict HSPU OR Elevated Pike PU

:15 bird dog between sets

PART B | FOR TIME 16:00 CAP

4 – 8 – 12 – 16 – 12 – 8 – 4

Tuck Jumps

G2OH

10 SA OH Lunge after each round

Split lunges evenly between arms & end with lunges

Score = time completed

Jenny Morgan 6/17/20 Jenny Morgan 6/17/20

BLACK LIVES MATTER | AR COMMUNITY UPDATE

To the Entire AR Community,

We hope you are doing well and staying healthy.

hWOD FOR 06/18/20

PART A | 8:00 CAP

3/3 | 2/2 | 1/1 | 1/1 Turkish Get Up

Perform 10 hollow rocks after each TGU set

PART B | FOR TIME | 20:00 CAP

BUY IN: 50 Double Unders

Then 3 rounds of:

15 Abmat situps

20 Hand Release Push Ups

15 American KB Swings

BUY OUT: 30 Cal Row

Score = time completed

Jenny Morgan 6/16/20 Jenny Morgan 6/16/20

BLACK LIVES MATTER

Today’s resource share comes from Shanna K! Starting on Juneteenth through June 25th join Academics for Black Survival and Wellness in a week long personal and professional development initiative to honor the toll of racial trauma on Black people, resist anti-Blackness and white supremacy, and facilitate accountability and collective action. Learn more about the organization here. Learn more about the agenda for the week, RSVP for the virtual sessions, and/or donate here.

hWOD FOR 06/17/20

PART A - 10:00 ALTERNATING EMOM

ODD: 10 Eccentric Front Squat (:03 down)

EVEN: 10 Bent Row (1 sec pause @ top)

PART B - FOR TIME | 14:00 CAP

5 - 10 - 15 - 10 - 5

Front Squat

Burpee Box Step Overs

Score = time completed

Jenny Morgan 6/15/20 Jenny Morgan 6/15/20

BLACK LIVES MATTER | OUTDOOR WORKOUT

We’ve been in touch with SF Rec & Park about outdoor workout permits. Unfortunately the health department hasn’t updated them on guidelines in time to give out permits before today, so SF Rec & Park locations are off limits for now. We’ll continue to work with the city to find a space we can use. However, if anyone knows someone with a private parking lot or large outdoor space let’s discuss! We wouldn’t need a permit to operate in a private outdoor space as long as social distancing rules are followed.

Also Black Lives Matter! Continue to share and educate yourself, we’ll be sharing some resources tomorrow!

hWOD FOR 06/16/20

PART A - 12:00 ALTERNATING EMOM

MIN 1: :30 Plank THEN 5 superman pulse

MIN 2: 16 Reverse Lunges

MIN 3: :30 Deadbug THEN 5 hollow rock

Perform for quality, no score

PART B - AMRAP 6:00

9 Deadlift

6 Hang Power Clean

9 Air Squats

Score = rounds + reps completed

Jenny Morgan 6/14/20 Jenny Morgan 6/14/20

BLACK LIVES MATTER | NEW DEMO VIDEOS

Black Lives Matter. The movement hasn’t ended, protesting, educating, and sharing continues. More resource shares to come this week, reach out if you have anything to share with the community!

Coach Alex has programmed next week for us. He’s also made some great demo videos to explain the entire day’s workout, go over new movements, and ensure those performing on their own are on the same page. See the demo video here.

hWOD FOR 06/15/20

EXTENDED WARMUP - 8:00 CAP

10 Deadstop Russian Swing

12 Cossack Squat

6 Eccentric Pike Push Ups

Perform 3-4 rounds within the timecap

AMRAP 12:00

6 Single Arm Snatch LEFT

6 Box Jump

6 Single Arm Snatch RIGHT

12 Pike Push Ups

Score = rounds + reps completed