TODAY’S SCHEDULE
6am and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
12:00pm – 1:00pm GYMNASTICS
4:30pm – 5:15pm YOUTHFIT
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY
Wednesday 4/24/24
WORKOUT:
Long Row Tabata
Rest 4:00
Long Bike Tabata
Rest 4:00
Long Echo/Ski Tabata
(any order) Long = 8x :45/:15
STIMULUS: Breath & recovery
RECOVERY:
Walk
Legs up wall
Tuesday 4/23/24
STRENGTH:
Strict Press: 2x Max Effort (20-25)
STIMULUS: Muscular Endurance Retest
WORKOUT:
1-2-3-4-5-etc (10:00)
Squat Clean
Wall Walk
RECOVERY:
Foam roll glutes
Child’s pose
Monday 4/22/24
STRENGTH:
Back Squat
2x Max Effort (20-25)
STIMULUS: Muscular Endurance Retest
WORKOUT:
1-2-3-4-5-etc (12:00)
Pushups
Deadlifts (medium)
RECOVERY:
Straddle forward fold or rag doll
Happy baby
Sunday 4/21/24
TODAY’S SCHEDULE
9:30 – 10:30am: HIIT BOOTCAMP
9:30 – 10:30am: OPEN GYM
10:00 – 10:45am: KidsFit
10:30 – 11:30am: OPEN GYM
10:45 – 11:30am: HardCORE
10:45 – 11:30am: YouthFit
Saturday 4/20/24
Today we remember and celebrate a life gone too soon—Hardware’s April Athlete of the Month, Aaron Schaler. Let us remember Aaron for the joy and energy he brought into our lives. We will honor his memory by continuing to foster the sense of love, community and friendship that defines our gym and commemorate his legacy with a Memorial Workout today at the 8am/9am/10am classes.
Aaron’s Celebration on Life Workout:
23:00 AMRAP
5 Hang Power Cleans (75/55)
7 Bar facing Burpees
27 Double Unders
RECOVERY:
Calf/foot love
Sphinx
Friday 4/19/24
CYCLE NOTES: The whole body goes to work today, starting with a repeat of the max dips workout, where athletes should be pushing themselves to get more reps, higher weights, and or to advance in difficulty level with this movement. The metcon today will be a quick, hard sprint for some of our advanced athletes and will be technically challenging for other members who have limited experience with overhead lunges.
STRENGTH:
4x
A. Max Dips (10-12)
B. Same # of Inverted Rows
WORKOUT:
5 Rounds for Time:
5/5 Db OH Lunges
10 Toes to Bar
RECOVERY:
Scorpion
Foam roll quads
Thursday 4/18/24
TODAY’S SCHEDULE
6am and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
12:00pm – 1:00pm GYMNASTICS
4:30pm – 5:15pm YOUTHFIT
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY
Wednesday 4/17/24
WORKOUT:
Run 800m
Row 1k or Bike 2k
Run 800m
Row 1k or Bike 2k
Run 800m
RECOVERY:
Walk
Wrist/forearm love
Tuesday 4/16/24
CYCLE NOTES: Again today, posture is the key. Effective split squats and sumo deadlifts challenge our ability to keep as vertical as possible to access the strongest links in the posterior chain. Long sets of snatches and steps built antirational strength.
STRENGTH:
Lower Body Superset
4x
A. 10/10 Bulgarian Split Squats
B. 10 Sumo Deadlifts
WORKOUT:
24-20-16-12-8-8
Step-Ups
Alternating Db Snatches
RECOVERY:
Foam roll glutes
Legs up wall