Hero Workout: SHIP


7 Squat Cleans (185/125) 
8 Burpee Box Jumps (30/24) 
9 Rounds 

Time Cap 25 Minutes

The Squat cleans are heavy and the burpee box jumps are high- please use a progression if the rounds will take longer than 2 minutes a piece.  The Squat cleans do not have to be unbroken, but you should be moving through them.  The burpee box jumps should be consistent. 


DRIVE 


800 M Run 
60 Air Squats 
40 KB Swings 
20 Burpees 
10 V ups 
2 Rounds 

25 min Cap 

Strength

Take 8 minutes to find a heavy 2 rep power snatch


Workout of the Day


Buy in: 400 M Run 

9 Power Snatch 
12 Box Jumps 
5 Rounds 

Cash out: 400 M Run 

Fitness: 95/65
Performance: 115/75


At-Home Drive


Buy in: 400 M Run 

20 Alt DB Snatch 
15 Push ups 
5 Rounds 

Cash out: 400 M Run 


Workout of the Day


At 0:00
15 KB Swings 
15 Burpees
20 Back Rack Lunges 

at 3:00 
30 KB Swings 
30 Burpees
20 Back Rack Lunges 

at 9:00 
60 KB Swings 
60 Burpees
20 Back Rack Lunges 

18 min Time Cap 

Choose a load on the back rack lunges where you each round is unbroken and you can safely get the bar off your back. 

**Score is final time.  We realize that the first two sections you can not go faster so your time is based off the last two sections.  However the first two matter if you focus on pacing so you can stay fresh for the 60/60/20


At-Home Drive  


At 0:00
15 KB Swings 
15 Burpees
30 Jumping Lunges
 
at 3:00 
30 KB Swings 
30 Burpees
30 Jumping Lunges 

at 9:00 
60 KB Swings 
60 Burpees
30 Jumping Lunges 

18 min Time Cap 

Choose a load on the back rack lunges where you each round is unbroken and you can safely get the bar off your back. 

**Score is final time.  We realize that the first two sections you can not go faster so your time is based off the last two sections.  However the first two matter if you focus on pacing so you can stay fresh for the 60/60/20 

Before you complain about burpees, just remember you could be back to doing them in the grass!


Workout


30 Pull ups 
40 Push Press
50/60 Cal Row 

Rest 5 Minutes 

20 Pull ups 
30 Push Press 
40/50 Cal Row 

22 min Time Cap 

Fitness: 95/65
Performance: 115/75

(If you want higher volume for the pull ups hit 2 rnds of the first rep scheme. So 30-40-50/60 for both rounds)


At-Home Drive


30 Bentover DB Rows 
30 Push Press 
800 M Run 
Rest 2 minutes 

2 Rounds 


Our Current Safety Protocols
ATHLETES
-Everyone gets a temp check at the door.
-Every must wash hands when entering the gym and wear a mask.
-We maintain a minimum of 8-12 feet of distance in workouts.
-Classes will be 45-50 minutes to allow for cleaning and social distancing.

PROGRAMMING
-Fitness is the goal, but health is our top priority.  We will be programming intelligently so people can stay spaced and feel safe in the gym.  We will not share equipment, do complex workouts that involve crossing paths or share racks.  We promise you will still get fit and strong, it just might look a little different for a few weeks.

CLEANING
-The gym will be sprayed down with Quat 64 each and every day.  All of the equipment and high touch areas.
-All high touch areas will be cleaned with Omni Shield every 30 days.  Omni shield does not let viruses live on surfaces for up to 60-90 days. 
-The gyms will receive a full wipe down and clean on Sundays
-Four days a week we will have cleaning crew come through for an additional clean
-Each and every class (about 6-8 times a day) the floors will be cleaned with an industrial floor scrubber.
-All equipment is wiped down by the athletes after each and every class. (6-8 times per day) 


We learned a ton this week and could not be more excited about being open and seeing everyone again.  It feels great to have community and fitness back together again.  Everyone has been respectful with mask wearing and following our guidelines.  Please keep it up! Just because you are not scared does not mean others are not.  Please be respectful and continue to do your part.   


Programming- Yes we will be doing strength training.  We will figure out how to use the racks and keep everyone safe.  For now there is plenty to do from the floor.  If squats from the rack are calling your name then please book an open gym spot. 


Class Times- We are trying a few things with class times, if you have suggestions let us know.  We realize 45 minutes is short, we will start to push to 50 minutes if we need to and make sure we include a comprehensive warm up and cool down.  We hear you on that. 


Reservations and Cancellations– If you book a class, show up.  We are going to set Zen Planner so you can not cancel out a reservation 45 minutes before class. If people are waitlisted please be courteous and cancel as early as possible.  We know things come up, we do not want to implement a monetary penalty, but please be respectful of the sign in policy. 


Workouts on the Website- We have been pushing SugarWOD since we shut down and we assumed everyone was on there checking the workouts.  Eventually we want to switch over, but we have had a few requests to post the WOD on the website.  We will do that next week. Please download and follow along via sugarWOD though it is great for tracking and creating a virtual community! 


A few reminders
-Be sure to wear a mask when entering the gym. Be sure to wear that mask if you leave your workout square.  (open gym people this is important)
-Be sure to watch your hands or hand sanitizer when you enter the gym and when you leave. 
-If you touch a piece of equipment wipe it down. 
-Feel free to give the floor a wipe down, but after each class we will come through with the floor scrubber. 


The gym and all the surfaces you touch will be clean.  But, as we all know the virus is transferred in different ways that we can not control in the gym.  Please be aware that it is a possibility that someone in our community could get or have COVID-19.  Our action plan will be to let everyone know which class that person attended (while keeping their identity safe).  They will be asked to not return to the gym before 10 days have passed, AFTER they have been symptom free for three days. The gym is cleaned extensively every day regardless of a COVID scare, but it will be important for our community to know when the contagious person was in the gym, so they can monitor their symptoms. This is why wearing a mask at all times other than when you are in your workout. This is how we can keep you as safe as possible. It will be a minor disruption, but we want to prepare everyone for it and make sure you know that we are prepared for it.


Strength


In 12 minutes 
Find a Heavy 5 Rep Front Squat (from the floor) 
Then hit that same weight for 5/5/5


Workout 


16-14-12-8
Front Squat 
___Doubles after each set 

Fitness: 60
Performance: 75

**No prescribed weight today.  Choose a load where the set of 16 is not unbroken- Heavy 


At-Home Drive


Strength  

10 DB Front Squats 
15 Glute Bridges 
12min AMRAP


Workout 
20-18-16-14-12-10-8-6-4-2
DB Squats 
30 Doubles or 60 singles after each set 

As we start to prepare to lift weights again we need to take a few things into consideration.  As an athlete you should be approaching this with a plan.  How often did you strength train during quarantine? What is your goal coming out of quarantine? 

For the sake of this article we are going to assume that little to no weight training was done.  When Industry Athletics was open we were lifting heavy things 2-3 times per week.  We have endurance days, gymnastics days, but lifting heavy is a major difference between IA and bootcamp.  Lifting heavy provides so many benefits, but one that is often overlooked is the effect it can have on the brain.  Some studies have shown that it improves brain function and we obviously know it builds muscle and makes us look jacked and tan.  

These benefits have escaped us over the last few weeks.  Hopefully it provides a new appreciation for a heavy barbell.  PRs might not mean as much because the simple fact that you get to lift the weight will be a successful day! It is easy to say you will be careful, but coming back into strength training with a calculated approach will be imperative to maintaining your health and not getting injured.  

“Take it slow” is easy advice.  The hard advice involves actual thinking.  What is your current goal? What will make you happy? What is 50-60% of your previous lift? How can you have fun, stay injury free and make progress?  A simple checklist of a few things that you can refer back to is a great idea.  Did you hit those markers at the gym this week? Maybe showing up is one of them. Some of this will definitely be a hit to the ego. Hopefully your ego is always left on the other side of the door when you walk inside Industry Athletics.  Now more than ever that will be true. 

Strength training can help improve brain function, but the thoughts in our head can lead to injury if we do not prepare to keep them at bay.  Get ready to lift relatively heavy and have fun.  

-Geo


Please remember to get on SugarWOD and ask Geo or Kelsea for the IA password. Both workouts are below, but we want to transition our community to SugarWOD. Check there for the week of workouts and to log scores!


Workout


20 min AMRAP 

Buy in: 1 Mile Run 

Max Rounds of 
10 Burpees
12 Box Jumps
15 Deadlifts 

Fitness: 135/95
Performance: 185/125

Score total rounds + Reps 

Athletes: Pace the mile, do not try to PR the mile.  It should be a 10-13 minute AMRAP for the workout.  Choose a DL load where 15 is unbroken for the first few rounds.  Rounds should be taking around 2 minutes. 


At-Home Drive


20 min AMRAP 

Buy in: 1 Mile Run 

Max Rounds of 
10 Burpees
12 Tuck Jumps 
15 DB Deadlifts