The New York Times just ran a piece on a study out of Norway regarding reopening of fitness facilities. You should read it.
If you’re a geek like me, you can read the entire study here:
https://www.medrxiv.org/content/10.1101/2020.06.24.20138768v2.full.pdf
For the same reason we don’t use horse drawn carriages anymore. We’ve found a better way and we’re using it.
Do strict pull ups, do strict handstand push ups, or don’t do them.
When you’re ready to stop kipping and start getting your best results ever, fill this out and we’ll be in touch to set up a free consultation
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2 minutes of jumping jacks on the coaches command 5 air squats
Then:
2 minutes of high knees on coaches command 5 up/downs
:60 Samson stretch per side
:60 grok squat
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Workout:
Saturday Night Cabin Fever
5 rounds
100 Mountain Climbers or Double Unders
20 up downs (no push-up burpee)
Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes
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Abs
1 minute Bicycle crunch (hold elbow to knee on coaches command)
1 minute plank
1 minute butterfly sit-up
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Coaches choice stretch
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Warm Up:
3 Rounds:
10 Jumping Jacks,
10 Air Squats
10 Side Lunges
:20 Pigeon per Side
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18 Minute EMOM
:50 on, :10 off
1: Snatches
2: Air Squats
3: 10 Side Plank Hip Raises per side
4: Swings
5: Wall Sit
6: Shoulder Taps
Use weights you can keep moving with!
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Accessory:
4 Rounds:
10 Weighted Glute Bridges
20 Leg Pulses per Side
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Stretchinnnnnnn
:45 Seconds per:
Laying Quad Stretch
Laying Knee Across Body
Wide Leg Hamstring Stretch
8 Point Shoulder
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Warm Up
20 jumping jacks
20 high knees
20 butt kickers
20 alt single leg RDL
10 Hollows w/ 2 second hold
10 supermans w/ 2 second hold.
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Strength:
4 Rounds NOT for time:
12 Bicep Curls or Bent Over Rows
12 Front Raises
12 Side Raises
12 Push Ups
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Metcon:
12 Minute AMRAP:
3-6-9-12-15-18…
Mountain Climbers (2 count)
Russian Twists (2 count, use a little weight if you have one)
Up Downs
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Stretch:
Pecs
Delts
Triceps
Forearms
Cobra
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400m jog
2 minutes double under practice
2 minutes any other cardio.
PVC Warmups for the barbell movements.
30-20-10
Deadlift (95/63)
Hang Power Clean (95/63)
Shoulder to Overhead (95/63)
Jumping Lunges
V-Ups (touch toes)
Bar Hops (2 count).
This’ll take a while. Be smart.
20 Reps Strict TTB.
Clean off your station when you’re done.
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5×10 alternating EMOM:
step back lunges
box dips
3 rounds for time:
305m run
21 thrusters 45/33
15 box step ups
9 burpees
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Coaches choice:
7 minute warmup
“Double Tornado
7 minute AMRAP:
30 Air Squats
20 Anchored situps
10 Push-ups
2 minute rest
11 minute AmRaP:
50 Jumping Jacks
100 Mountain Climbers
200m Run (1 minute)
Scale 200m run to a 250m row, 100 double unders or 200 single unders
3 to 5 rounds:
10 Single Leg Glute Bridges
10 Single Leg RDLs
Coaches choice
HANG FROM BELOW KNEE
HANG FROM BELOW KNEE
3 ROUNDS:
10 SNATCH
400M RUN
(Rx 60% TODAYS HANG SNATCH)
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
Five Giant Sets!
5x MegaSet
MegaSet=
20 Bicep Curls
20 Strict Overhead Press
20 Bent Over Rows
Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.
Use any object you have, if your object is too heavy then drop the number of reps down.
12 Minute EMOM
(:20/:10/:20/:10)
1: Thrusters or Wall Balls
2: Jumping Lunges
3: Bicycle Crunches
Minute one – :20 max Thrusters/Wall Balls, :10 rest, :20 Thrusters/Wall Balls, :10 rest.
Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.
Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.
Repeat 4 times for a total of 12 minutes.
Warm Up:
3 Rounds
10 Box Step Ups
10 Touch Floor and Jump
10 Air Squats
3 Walkouts
:20 Pigeon on Box per side
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Chipper:
50 Double Unders
50 Russian Dumbbell Swings (50/35)
40 Box Jumps
40 Goblet Squats
30 Butterfly Sit Ups
30 Push Ups
20 DB Snatches
20 DB Clean and Jerks (1 arm)
10 DB Thrusters (1 arm)
10 Devil’s Presses (1 arm)
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Finisher:
3 Rounds
15 Box Dips
:45 Plank
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Coaches’ Choice Stretch
Warm Up:
3 Rounds
10 Knees to Chest
10 Touch Floor and Jump
10 Air Squats
3 Walkouts w/pushup
:20 Pigeon per side
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14 Minute AMRAP:
50 Double Unders or Jumping Jacks
50 Russian Swings
40 4′ Broad Jumps
40 Goblet Squats
30 Butterfly Sit Ups
30 Push Ups
20 Snatches
20 Burpees
if you finish the burpees, back to the top!
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Finisher:
3 Rounds
15 Box Dips
:45 Plank
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Coaches’ Choice Stretch
Warm Up:
10 Down to 1
Jumping Jacks
Russian Twists
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Strength:
4 Rounds not for time:
:45 Wall Sit – (add weight if necessary)
15 Hollow Rocks
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Metcon:
8 Rounds Of Tabata Each (not alternating)
Air Squats
Mountain Climbers
Alt. Single Leg V-Ups
Row/Bike/Double Unders/Some Other Cardio
No score. Just go hard.
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Cool Down:
800m or 1 mile light jog.
Warm Up:
10 Down to 1
Jumping Jacks
Russian Twists
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Strength:
5 Rounds not for time:
5-10 Pullups/Ring Rows
(strict, weighted, kipping, anything)
15 Hollow Rocks
1/1 Turkish Get Up (any weight)
Do the hollow rocks and Turkish get ups in your box. Leave to do your pull ups, but alternate with people next to you so you aren’t all on pull ups at the same time.
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Metcon:
8 Rounds Of Tabata Each (not alternating)
Goblet Step Back Lunges (53/35)
Mountain Climbers
Alt. Single Leg V-Ups
Row/Bike/Double Unders/Some Other Cardio
No score. Just go hard.
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Cool Down:
800m or 1 mile light jog.
Our Mission & Vision
The mission of our gyms is to be the best gyms in Miami & Miami Beach, while helping 10,000 people locally. Since 2008, we have been in pursuit of this goal – and we inch closer every day! We accomplish this through the personal excellence and experience of our team.
The knowledge, attention to detail, and relentless positivity of our staff is our number one goal, and our number one success. We will help every client achieve their goals in the most professional manner possible through use of well thought out and planned nutrition and exercise programs. We will help our training staff to become both locally and nationally recognized.
Our vision is to provide the safest, most efficient and effective nutrition and exercise programs in internationally recognized small box studios. We will recruit, train and employ only the best fitness professionals, providing a stable & healthy work environment that focuses on an uplifting culture.
Our goal with each client is to build meaningful, long lasting relationships that achieve optimum fitness, both individually and as a community.
We are dedicated to providing the highest quality fitness experience for our members. In order to do so, our team is dedicated to being in line with the following core values:
Community
We are a group of people who are committed to the cultivation of positive relationships within 305 and also our local, national and global communities through the avenue of health and fitness.
Excellence
We commit to quality in every aspect of our business. The quality of our coaches is second to none.
Integrity
Transparency in everything we do, including pricing, programming and day to day operations.
Less is More
We believe strongly in a fundamental approach to fitness. Learn the basics, master them. Then and only then progress to more advanced movement.
Member-Focus
Members are the life-source, the heart of 305. Without them, 305 does not exist. We are dedicated to putting our members at the very center of everything we do and are committed to improving the quality of life, health and well-being of our members.
Live the Code
At all 305 locations, staff must embody and live a fitness lifestyle. This includes commitment to exercise, clean diet and healthy lifestyle choices.
Respect
Regardless of background, race, ethnicity or sexual orientation, we respect everyone equally.
Adaptability
People of all levels train with us. Whether you are a first timer or an experienced athlete, we have the skills and tools to adapt our programs to fit your needs. As a member, your safety is our first concern. You will never be asked to do something you’re not comfortable with.
Loyalty
You choose to invest your time with us, we promise to invest our time, energy and resources into you.
Positive Mental Attitude
Regardless of the situation, display a positive attitude. Don’t just display it, embody and own it.
Be Humble
No member of our team is greater than the whole.
Warm Up:
Alternating Tabata
:20 Birddogs
:10 Rest
:20 Plank to Down Dog
:10 Rest
:20 Sit Ups
:10 Rest
Repeat the above 4 times
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In 6 minutes, as many rounds and reps as possible of:
6 STEP BACK LUNGES
https://youtu.be/I1IvDQibYLU
6 Clean & Jerk -or- Curl & Press
https://youtu.be/Cw0YyyJ8Tgw
https://youtu.be/2KKNkCuMo8I
Rest 2 minutes
In 6 minutes, as many rounds and reps as possible of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges, no weight
Rest 2 Minutes
2 Minutes Floor Touch to Jump DOOO ITTT!
Can’t Jump? Substitute with Plank Knee to Elbows!
Straight into
Two rounds of:
60 second plank
60 seconds of plank glute kick backs
https://youtu.be/ELJ-14EdAHM
60 seconds of Single leg romanian Deadlifts
https://youtu.be/GoKjrvJi-Iw
20 minutes to build
Edward Fortyhands:
For Time
40 Snatches (75/53)
40 Overhead Squats (75/53)
40 Over the Bar Burpees
No Rx+, just go faster.
1 minute couch stretch/side
3 rounds:
10 Jeff Costomiris Daisy pickers
10 shoulder taps
10 sit-ups
10 windmills
1 minute plank hold
1 minute Samson stretch/side
5 Rounds For time:
12 Snatches
15 Burpees
18 Sit Ups
5 super sets x 10 reps:
10 bent over row/side
10 upright row
:30/side
arm across chest
elbow overhead
fingertips pulled back
pec stretch
upward dog
For time:
Row 3,000 meters
300 double-unders
Run 3 miles
If this is out of the question for you, feel free to do “Triple 2” or “Triple 1.5” or partner with someone (using different equipment, of course).
50 Minute Time Cap