Statewide Gym Closures in effect until Aug. 10 2020 By Order of AZ Governor Ducey
Mon 07/27/20
**Closed until Aug. 10 by order of AZ Gov. Ducey**
Tues 07/28/20
**Closed until Aug. 10 by order of AZ Gov. Ducey**
Wed 07/29/20
**Closed until Aug. 10 by order of AZ Gov. Ducey**
Thurs 07/30/20
**Closed until Aug. 10 by order of AZ Gov. Ducey**
Fri 07/31/20
**Closed until Aug. 10 by order of AZ Gov. Ducey**
Sat 08/01/20 / Sun 08/02/20
**Closed until Aug. 10 by order of AZ Gov. Ducey**
week 1 of 6: Strength & Conditioning Pt I.
Mon 06/29/20
5 x 2 Strict Press
AMRAP in 8 minutes of:
5R/5L alt. in-place Medball Lunge w/torso rotation
10 Medball Slam Burpees
15R/15L alt. Medball Toe Taps
Tues 06/30/20
**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**
Wed 07/01/20
**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**
Thurs 07/02/20
**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**
Fri 07/03/20
**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**
Sat 07/04/20 / Sun 07/05/20
**Gym Closed until July 27 due to COVID-19 precautions, by order of AZ Governor Ducey**
week 6 of 6: the rebuild
Mon 06/22/20
5 x 5 Strict Press
(use same weight for all 5 sets)
AMRAP in 8 minutes of:
5R/5L single-arm KB Thruster 35#/26#
8R/8L, alt. Plank KB Drag-Through
15 KB Swings (American)
Tues 06/23/20
5 x 2 Deadlift
(increasing weight)
AMRAP in 10 minutes of:
5 Pull Ups
10 Push Ups
15 Medball Sit-Ups w/ OH Press
6:30pm Women’s Workout Class with Coach Paula
Wed 06/24/20
for total time:
3 rounds of:
10 Push Press 135#/95#
15 Box Jumps 24″/20″
<rest 1 minute>
3 rounds of:
15 Wallballs 20#/14#
30 Double Unders
Thurs 06/25/20
5 x 5 Back Squat
(use same weight for all 5 sets)
AMRAP in 8 minutes of:
6 Medball Box Step Ups (MB on R shldr)
6 Medball Box Step Ups (MB on L shldr)
12 (6R/6L alt.) Medball Side-Slams
12 Toes-to Post
6:30pm Mapogos Barbell Olympic Lifting
Fri 06/26/20
5 x 2 Bench Press
(increasing weight)
16 Tabata Rounds (8 min. total) of:
(alternating)
Box Jump-Overs 24″/20″
Plate Ground-to-OH 45#/25#
Burpees
KB Swings (Russian) 53#/35#
Sat 06/27/20 / Sun 06/28/20
Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday June 27th
10:30am Hero WOD
“Erin’s Birthday Workout”
AMRAP in 9 minutes of:
6 Pull Ups
17 Box Jumps 24″/20″
<2 minute rest>
AMRAP in 9 minute of:
6 Push Ups
17 KB Swings (American) 53#/35#
<2 minute rest>
AMRAP in 9 minutes of:
6 Burpees
17 calorie row
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 5 of 6: The Rebuild
Mon 06/15/20
5 x 2 Strict Press
AMRAP in 8 minutes of:
8 Push Press 95#/65#
8 Bar-Over Burpees
40 Double Unders
Tues 06/16/20
5 x 5 Deadlift
AMRAP in 10 minutes of:
5R/5L, alt. Floor Wipers 95#/65#
5R/5L, alt. Plank KB Drag-Through 53#/35#
5 R shldr/5 L shldr single-arm KB front rack Squat
6:30pm Women’s Workout Class with Coach Paula
Wed 06/17/20
AMRAP in 3 minutes of:
10 (5R/5L) alternating Medball Slams 20#/14#
10 Box Jump-Overs 24″/20″
<1 minute rest>
AMRAP in 3 minutes of:
10 (5R/5L) in-place Medball Lunges w/rotation (L/R)
10 Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball OH Box Step-Ups
10 Medball Slam Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Wallballs
10 Push Ups
(score total reps for entire WOD)
Thurs 06/18/20
5 x 2 Back Squat
4 rounds for time of:
10 KB Burpee Deadlifts 53#/35#
15 KB Swings (American)
200m run
6:30pm Mapogos Barbell Olympic Lifting
Fri 06/19/20
5 x 5 Bench Press
7 rounds for time of:
7 Thrusters 75#/55#
6 Pull Ups
5 Box Jumps 24″/20″
Sat 06/20/20 / Sun 06/21/20
Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday June 20th
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 4 of 6: the rebuild
Mon 06/08/20
5 x 5 Back Squat
(use same weight for all 5 sets)
EMOM for 8 minutes of:
odd minutes: 15 Wallballs 20#/14#
even minutes: 30 Double Unders
Tues 06/09/20
5 x 2 Bench Press
(increasing weight)
“Helen”
3 rounds for time of:
400m run
21 KB Swings (American) 53#/35#
12 Pull Ups/Pull Up Progressions
6:30pm Women’s Workout Class with Coach Paula
Wed 06/10/20
3 times through the following sequence:
AMRAP in 2 minutes of:
12 Plate Ground-to-Overhead 45#/25#
10R/10L Medball Toe Taps (R+L=1)
<1 minute rest>
AMRAP in 2 minutes of:
12 Medball Slams 20#/14#
10 Burpees
<1 minute rest>
total all reps for score
Thurs 06/11/20
5 x 2 Deadlift
(increasing weight)
AMRAP in 10 minutes of:
10 Medball Squat Clean 20#/14#
10 Medball Sit Up w/ OH Press
10 R-Shldr/10 L-Shldr Medball Lunge
6:30pm Mapogos Barbell Olympic Lifting
Fri 06/12/20
5 x 5 Strict Press
(use same weight for all 5 sets)
4 rounds for time of:
30 Double Unders
10 Box Jump-Overs 24″/20″
15 Thrusters 45#/35#
Sat 06/13/20 / Sun 06/14/20
Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday June 13th
10:30am Hero WOD
“Breonna Taylor”
for time:
26 Deadlifts (135#/95#)
26 Hang Power Cleans (135#/95#)
26 Front Squats (135#/95#)
26 Shoulder-to-Overhead (135#/95#)
Every minute on the minute, do 6 Burpees
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 3 of 6: the rebuild - AMRAPS!
Mon 06/01/20
5 x 3 Bench Press (increasing weight)
AMRAP in 8 minutes of:
15 Wallballs 20#/14#
30 Double Unders
Tues 06/02/20
5 x 3 Back Squat (increasing weight)
AMRAP in 12 minutes of:
10 Burpees
12 Box Jump-Overs 24″/20″
15 KB Swings (American) 53#/35#
6:30pm Women’s Workout Class with Coach Paula
Wed 06/03/20
AMRAP in 3 minutes of:
5 Medball Lunges, R shoulder
5 Medball Lunges, L shoulder
10 Hollow Rocks
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball Slams
10 Medball Candlesticks
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball OH Box Step-Ups 24″/20″
10 Medball Slam Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball Thrusters
10 Push Ups
Total ALL reps for score
Thurs 06/04/20
5 x 3 Strict Press
AMRAP in 10 minutes of:
5R/5L, alt. Plank KB Drag-Through 53#/35#
10 KB Sumo Deadlift High Pull
15 Sit Ups
6:30pm Mapogos Barbell Olympic Lifting
Fri 06/05/20
5 x 3 Deadlift (increasing weight)
AMRAP in 10 minutes of:
10 Plate Ground-to-OH 45#/25#
5R/5L Lunge w/ Plate Rotation
30 Double Unders
Sat 06/06/20 / Sun 06/07/20
Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday June 6th
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 2 of 6: the rebuild
Mon 05/25/20
**Please note our shortened Memorial Day schedule:
6:30am Class
7:30-10:00am Open Gym
10:00am Class
11:00am Gym Closed**
“Hidalgo”
for time:
2 mile run
(rest 2 minutes)
20 Squat Cleans 135#/95#
20 Box Jumps 24″/20″
20 OH Walking Lunges 45#/25#
20 Box Jumps
20 Squat Cleans
(rest 2 minutes)
2 mile run
**A scaled version (“Half-dalgo”) will be available**
Tues 05/26/20
2 x 5 Back Squat (increasing weight)
3 x 3 Back Squat (increasing weight)
AMRAP in 10 minutes of:
10 Medball Sit-Ups w/ OH Press, 20#/14#
15 Medball Thrusters
20 (10 R shldr/10 L shldr) in -place Medball Lunges
6:30pm Women’s Workout Class with Coach Paula
Wed 05/27/20
2 x 5 Bench Press (increasing weight)
3 x 3 Bench Press (increasing weight)
AMRAP in 10 minutes of:
20 Push Press 45#/35#
15 KB Swings (American) 53#/35#
10 Box Jump-Overs 24″/20″
Thurs 05/28/20
2 x 5 Deadlift (increasing weight)
3 x 3 Deadlift (increasing weight)
AMRAP in 8 minutes of:
10 Push Ups
8 KB Burpee Deadlifts 53#/35#
6 2KB Front Rack Squats
6:30pm Mapogos Barbell Olympic Lifting
Fri 05/29/20
2 x 5 Strict Press (increasing weight)
3 x 3 Strict Press (increasing weight)
2 rounds of:
1 min. max rep Wallballs 20#/14#
1 min. rest
1 min. max rep Double Unders
1 min. rest
1 min. max rep Burpees
1 min. rest
(total all reps for score)
Sat 05/30/20 / Sun 05/31/20
Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday May 30
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
week 1 of 6: the rebuild
Mon 05/18/20
3 x 5 Back Squat (increasing weight)
2 x 3 Back Squat (increasing weight)
AMRAP in 10 minutes of:
10 Medball Sit-Ups w/ OH Press
10 (5R/5L) in-place Medball Lunges w/ torso rotation
10 Medball Slam Burpees
Tues 05/19/20
3 x 5 Strict Press (increasing weight)
2 x 3 Strict Press (increasing weight)
AMRAP in 8 minutes of:
5R/5L Plank KB Drag-Through + Push Up, 53#/35#
15 KB Swings (American) 53#/35#
6:30pm Women’s Workout Class with Coach Paula
Wed 05/20/20
AMRAP in 15 minutes of:
15 Wall Balls 20#/14#
30 Double Unders
400m run/500m row
Thurs 05/21/20
3 x 5 Deadlift (increasing weight)
2 x 3 Deadlift (increasing weight)
AMRAP in 8 minutes of:
5 Strict Pull Ups/Pull Up progressions
10 Box Jumps 24″/20″
15 Plate Ground-to-OH 45#/25#
6:30pm Mapogos Barbell Olympic Lifting
Fri 05/22/20
3 x 5 Bench Press (increasing weight)
2 x 3 Bench Press (increasing weight)
4 rounds for time of:
20 Thrusters 45#/35#
20 Sit Ups
200m run/250m row
Sat 05/23/20 / Sun 05/24/20
Saturday:
**Please Note** There will be no 8:30am Human Movement Class Saturday May 23
10:30am Hero WOD
Sunday:
9:00am Mapogos Barbell Olympic Lifting
Gym Closed
Mon 05/04/20
Gym closed until at least May 15 due to statewide coronavirus prevention measures.
Stay safe and healthy – We’ll see you soon!
Tues 05/05/20
(gym closed)
Wed 05/06/20
(gym closed)
Thurs 05/07/20
(gym closed)
Fri 05/08/20
(gym closed)
Sat 05/09/20 / Sun 05/10/20
(gym closed)