ANNOUNCEMENT:

GOVERNOR KATE BROWN’S NEWEST ORDER ALLOWS US TO OPEN STARTING THURSDAY, BUT FOR OUTDOOR WORKOUTS ONLY.

• This means that we will have to workout on the Front Porch.

• Classes will be capped at 6 athletes to accommodate this.

• Registration for the next day’s classes will start at 8pm the night before. This is to ensure that class sign-up is as fair as possible and to allow everyone an equal chance to register for a class.

• For our busier class times please consider only coming to class every other day to allow everyone a chance to workout at the gym.

• Detailed “At Home” DB Workouts will still be posted daily.

• Those of you who checked out a dumbbell may keep that DB if you intend to use it. If not, please return it as soon as possible!

• Schedule will remain the same except for Open Gym has been moved to 10AM.

12/1/20

Train At Home

Warm-up:
6:00 of:
6 Deadlift, R
:30 Plank
6 Deadlift, L
:30 Pike Handstand Hold

Workout Prep:
2 sets of:
5 Swings, each arm
2 Burpees
2 Push-ups
2 Pike Handstand Push-ups

Workout:

30-20-10 reps for time of:
Single Arm Swing, each arm
Pike Handstand Push-ups

Rest 5:00

30-20-10 reps for time of:
Single Arm Swing, each arm
Push-ups

Rest 5:00

30-20-10 reps for time of:
Single Arm Swing, each arm
Burpee jumping over DB

Core:
Tabata Hollow Hold
Tabata Plank

Announcement:

Governor Kate Brown’s newest order allows us to open starting Thursday, but for Outdoor workouts only.

• This means that we will have to workout on the Front Porch.

• Classes will be capped at 6 athletes to accommodate this.

• Registration for the next day’s classes will start at 8pm the night before. This is to ensure that class sign-up is as fair as possible and to allow everyone an equal chance to register for a class.

• For our busier class times please consider only coming to class every other day to allow everyone a chance to workout at the gym.

• Detailed “At Home” DB Workouts will still be posted daily.

• Those of you who checked out a dumbbell may keep that DB if you intend to use it. If not, please return it as soon as possible!

• Schedule will remain the same except for Open Gym has been moved to 10AM.

---

11/30/20

Train At Home

Warm-up:
4 sets of:
40 Single-unders
20 Right Leg Singles
20 Left Leg Singles
Deadlift/Power Clean/Squat/Thruster, each arm

Strength:
5 sets of DB Complex, each arm
5 DB Deadlift
5 DB Power Clean
5 DB Squat
5 DB Thruster

Workout Prep:
2 sets of:
3 Power Clean and Jerks, each arm
3 Snatches, each arm

Workout:
20 minute AMRAP of:
200 Single-unders
40 Power Clean and Jerks
200 Single-unders
40 Snatches

Cool Down:
4 rounds of:
:30 Downward Dog Calf Stretch, each side
10 Jump Rope Pass Throughs
10 Alternating Deep Lunges

THE GYM IS CLOSED UNTIL FURTHER NOTICE. WE WILL CONTINUE POSTING DAILY WORKOUTS COMPLETE WITH WARM UPS, WORKOUT BRIEFINGS, MOVEMENT DEMOS, AND COOL DOWNS SO STAY TUNED AND STAY FIT!

Check out our YouTube channel!

11/29/20

Train At Home

Rest Day

THE GYM IS CLOSED UNTIL FURTHER NOTICE. WE WILL CONTINUE POSTING DAILY WORKOUTS COMPLETE WITH WARM UPS, WORKOUT BRIEFINGS, MOVEMENT DEMOS, AND COOL DOWNS SO STAY TUNED AND STAY FIT!

Check out our YouTube channel!

11/28/20

Train At Home

Warm-up:
3:00 of single-unders
3 sets of:
5 DB Deadlifts, each arm
5 DB Hang Snatches, each arm
5 Rows, each arm

Workout Prep:
3 sets of:
2 Hang Split Snatch, each arm
2 Renegade Row, each arm

HERO Workout:
“Moon”
7 rounds for time of:
10 Hang Split Snatch, Right arm
10 Renegade Rows, Right arm
10 Hang Split Snatch, Left arm
10 Renegade Rows, Left arm

Accessory:
5 sets of:
10-20 Bicep Curls, each arm
*rest as needed between sets

THE GYM IS CLOSED UNTIL FURTHER NOTICE. WE WILL CONTINUE POSTING DAILY WORKOUTS COMPLETE WITH WARM UPS, WORKOUT BRIEFINGS, MOVEMENT DEMOS, AND COOL DOWNS SO STAY TUNED AND STAY FIT!

Check out our YouTube channel!

11/27/20

Train At Home

Warm-up:
Run 400m
Then,
3 sets of:
10 Air Squats
10 Lunges
10 Plank Up-Downs

Strength:
7 sets of:
10-15 Goblet Squats
10-20 Goblet Lunges

Workout Prep:
2 sets of:
3 Squat Clean Thrusters
1 Wall-Walk

Workout:
12 minute AMRAP of:
9 Squat Clean Thrusters
3 Wall-Walks

*scale Wall-Walks to 9 Pike HSPU.

Cool Down:
Pancake Stretch x 3:00
I’s, Y’s, and T’s x 20 reps each

THE GYM IS CLOSED UNTIL FURTHER NOTICE. WE WILL CONTINUE POSTING DAILY WORKOUTS COMPLETE WITH WARM UPS, WORKOUT BRIEFINGS, MOVEMENT DEMOS, AND COOL DOWNS SO STAY TUNED AND STAY FIT!

Check out our YouTube channel!

Happy Thanksgiving Train Family!

While 2020 has been a crazy, unexpected year to say the least we are extremely grateful to all of our members for supporting us and sticking with us through these difficult times!

11/26/20

Train At Home

Warm-up:
3 rounds of:
Run 200m
10 Jump Rope Pass Thurs
10 Jump Rope Hang Power Snatch

Workout Prep:
3 sets of:
4 Dumbbell Deadlifts/arm
4 Dumbbell Snatches/arm
4 Floor Presses/arm

Workout:
50-40-30-20-10 reps for time of:
Dumbbell Snatch, alternating
Step-ups
Floor Press

Cash Out:
3 sets of:
20 Russian Sit-ups, with Jump Rope
40 Russian Twists, with Jump Rope

The gym is closed until further notice. We will continue posting daily workouts complete with warm ups, workout briefings, movement demos, and cool downs so stay tuned and stay fit!

Check out our YouTube channel!

11/25/20

Train At Home

Warm-up:
8:00 of:
:30 plank
8 DB suitcase Deadlifts, R
30 plank shoulder taps
8 DB suitcase Deadlifts, L

Strength:
Tabata Single Arm Press, Alternating each interval 
Rest 1 minute
Tabata Goblet Press

Workout Prep:
2 sets of:
5 Dumbbell Swings
3 DB Facing Burpees

Workout:
3 rounds for time of:
30 Dumbbell Swings
30 DB Facing Burpees

Cool Down:
10 minutes of:
:30 Calf Wall Stretch, each side
:15 Dumbbell Side Plank, R
:30 Child’s Pose
:15 Dumbbell Side Plank, L

THE GYM IS CLOSED UNTIL FURTHER NOTICE. WE WILL CONTINUE POSTING DAILY WORKOUTS COMPLETE WITH WARM UPS, WORKOUT BRIEFINGS, MOVEMENT DEMOS, AND COOL DOWNS SO STAY TUNED AND STAY FIT!

Check out our YouTube channel!

11/24/20

Train At Home

Warm-up:
5 sets of:
50 Single-unders
5 Single Arm Russian Swings, each arm
5 Hang Power Cleans, each arm
5 Push Press, each arm

Workout Prep:
2 sets of:
3 Hang Clean and Jerks, each arm
21 Double-unders

Workout:
21-15-9 reps for time of:
Hang Clean and Jerk, Left Arm
Hang Clean and Jerk, Right Arm
Double-unders x 3

Rest 1:1

15-12-9 reps for time of:
Hang Clean and Jerk, Left Arm
Hang Clean and Jerk, Right Arm
Double-unders x 3

Rest 1:1

12-9-6 reps for time of:
Hang Clean and Jerk, Left Arm
Hang Clean and Jerk, Right Arm
Double-unders x 3

Cash Out:
5 sets of:
30 Plank Heel Taps
10 Weighted Sit-ups
*Rest as needed between sets

The gym is closed until further notice. We will continue posting daily workouts complete with warm ups, workout briefings, movement demos, and cool downs so stay tuned and stay fit!

Check out our YouTube channel!

11/23/20

Train At Home

Warm-up:
1:00 Single-unders
5 DB Push Press, each arm
1:00 Single-unders
5 DB Front Rack Lunges, each arm
1:00 Single-unders
5 OH Lunges, each arm

Strength:
Turkish Get-up
7 sets of 3 reps/arm

(if DB is too heavy then
7 sets of 5 OHL/arm)

Workout Prep:
2 sets of:
4 Power Cleans, each arm
4 Lunges, each arm
8 Sit-ups

Workout:
20 minute AMRAP of:
20 Power Clean, R
20 Sit-ups
20 Power Clean, L
20 Air Squats
20 Lunges, R
20 Push-ups
20 Lunges, L

Cool Down:
3 sets of:
1:00 Full Squat hold with Twists
1:00 D-dog on the Wall
1:00 Alternating Deep Lunges

11/22/20

Train At Home

Rest Day

Go for a 30 minute walk. Grab a friend (human or non-human), bundle up, and just start walking. This is a great recovery day activity, especially if you have sore muscles.

Or you can always make up a WOD you’ve missed. You can find past workout briefings on the blog and our YouTube channel!