Hey guys,

I’m sure you are wondering what the next update is so here goes…

I am starting to post 2 versions alongside the Workout of the day. One will have a minimal equipment version, one will require no equipment, and one will be posted for folks with equipment and / or attending classes. As far as coaching goes, I’m at the gym day and night continuing to clean 3 – 4 times a day as well as on the hunt to keep our supply stocked. If anyone needs to come by and borrow equipment or be coached on you how to set up the online training, text me and I’ll set up a private meeting for you. This situation is changing by the hour and I promise I will continue to personally call / text and email every single one of you to find a workable solution to maintain your fitness. I’m also willing to drop some dumbbells off to your residence and some toilet paper or anything I can help you with. We are in this together and we will prevail! Here is my email for zoom 703trainer@gmail.com. Also don’t hesitate to call me or text me. As of now, just text me and I’ll let you know what classes are still happening

Kam

571 337 6274

Workout option 1
“TripAdvisor”
AMRAP 5:
Buy-In: 800 meter run
Into Max Rounds
9 Power Cleans (95/65)
21 Double Unders or 40 singles

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 meter run
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders or 40 singles

Rest 5 Minutes

AMRAP 5:
Buy-In: 200 meter run
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders or 40 singles

Home option 1

“Gravity”
5 Rounds For Time:
80 Double Unders or 200 singles
40 Sit-ups
20 Push-ups
10 Reverse Burpees

Home Option 2

“Gravity” (No Equipment Version)
5 Rounds For Time:
60 “Dot Hops” https://youtu.be/mvTkmqg3oWQ
40 Sit-ups
20 Push-ups
10 Reverse Burpees https://youtu.be/WCEuVr-n_OY