Tuesday’s workout will be a ten minute AMRAP of Double unders and Farmers carries. This workout is short and sweat, we will find a good progression on the double unders to make sure you get some practice in and have a chance to score a few rounds in your ten minute window.  I found that my doubles got smoother as I got deeper into this one.

For the zoomers, penguin claps are a great sub if you don’t have a skipping rope, and for the farmers carries you can measure out a space or we will set a time for your carry. In the open gym we will ask you to stagger your start so our one hundred meter route will stay clear.

My most resent thought of the day was about resistance to change. Recently My Wife made me aware that in March I had my six year full time coaching anniversary.  I am very appreciative because I would not have acknowledged it without her. Change can be scary and hard but make sure you have great loved ones and people around you to help highlight your victories along the way.  This will keep you from just focusing on the scariness or where you need to go next but keep you present to how far you have come.

Who in your life reminds you of your highlights? We look forward to seeing you on zoom and in the open gym.



QOD: What do you have to look forward to this week?

Warm up

3 rnds (1 minute)

Calf raises

Single skips/ Backwards/ single

Os push up

Hip swings/Back lunges/scales

L raises/L-over/L-sit



Farmers Carries


10 Minute Amrap

50 DU

100m Farmers 35/50#

Cool down

Calf Drops

Grip stretch

Couch stretch

Child pose