#JigsawAtHome
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Holiday schedule
Holiday schedule Thanksgiving week, Wed 11/25 7:30am & 9am, Thursday 11/26 Closed, 11/27 7:30am & 9am
Workout 11/18/2020
A - ALT EMOM x 10
3 Heaving snatch Balance
:30 Sec handstand hold
B - 2 rounds for time (14 minute cap)
20 Right arm DB snatch (50#/35#)
20 Box jump (24”/20”)
20 Left arm DB Snatch
20 Toes 2 bar
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It's coming
We have had great demand for classes and there have been an increase in the percentage we are allowed to host. We are holding back making any current changes with our new location almost cleared to move in. Stick with the busier classes for now and a things are looking to open up soon!
Workout 10/23/2020
A - Every 2:30 minutes x 4
Row/ski 100 meter (bike .2 miles, run 100 meters)
16 Alt touch V-up
B - 3 rounds for time
Row/Ski 500m (Bike 1 mile, run 600 meters)
20 Deadlift (185#/125#)
20 Lateral hops over bar
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Reaching for it
Keep up to date with class adjustments on SugarWOD and Push Press members app. We will post on both if there are any changes due to the weather quality. If there are cancellations it will be for both outdoor and Virtual classes. We are doing our best to provide a safe environment and with the changing conditions we will error on the side of caution.
Workout 08/21/2020
A - ALT EMOM x 12 min
3 Snatch Balance (esc load)
10 Piked push-up
B - Max reps in 1 minute at each station, rest 1 minute after each round x 3
Power clean & Jerk (75#/55#)
Sit-up
Power Snatch
Box jump (24"/20")
*Score each round
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Beating the heat
How are you beating the heat? We have our annual heat wave season upon us, stay hydrated and smile!
Expanded Outdoor class schedule starting Monday, email with full details coming out late tonight. Please see for details and email me with questions.
Workout 08/15/2020
A - ALT EMOM x 10
:30 Below the knee snatch high pull + Hang Power snatch
2 x V-up Complex
*Complex = 3 V-up + 4 ALT Single leg V-up + 3 Straddle V-up
B - For time
21/21 Hang Snatch (50#/35#)
21/21 Front rack lunge
100 meter Farmer carry
15/15 Hang snatch
15/15 Front rack Lunge
100 meter Farmer carry
9/9 Hang snatch
9/9 Front rack Lunge
100 meter farmer carry
*DB/KB x 1 - 53#/35#
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Rolled out of bed like this
Mike rolled straight from work to take on the Fitness Challenge, he was game to do it but just didn’t know how his body would react. He killed it, just like his quarantine stache….
Workout 08/01/2020
A - Alternating EMOM for 12 min
:15 on/off x 2 Hollow Hold
14 Shoulder taps
6 Broad Jump
B - For time * 18 min cap
Run 800 meters (buy in)
10 Rounds
15 Air squat
10 Power clean
*Row/Ski 1k, Bike 2 miles
*Power clean - Barbell 115/85, DB x 2 50/35 or Kb 53/35
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Well equipped
Still room to sign up for our fitness challenge this Saturday starting at 4pm, we have enough equipment and space to accommodate a few more so get in touch and sign up ASAP.
We will be testing out a few more outdoor workout options soon so please keep an eye out as things are evolving we will continue to shift to provide for our members!
Workout 07/21/2020
A - Alt EMOM x 12
20 Prone Knees to elbows + 10 Shoulder taps
15 Russian KB swing
15 Sumo deadlift high pull
B - For time
Buy in 400 meter run
10-9-8-7-6-5-4-3-2-1
Hang power clean
Lateral Burpee
Buy out 400 meter run
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Spotted..
Patrick and Logan spotted our turkeys making their annual pilgrimage in our parking lot. Will you spot them this week too?
Workout 11/17/2020
A - 15 minutes to find 5 rep max thruster
B - AMRAP 8 min
10/8 calories
2 Thruster @ 5RM load
*Note load in comments
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Looks a little different..
We are still working on the optimal space and position for all of our equipment, come in to be surprised on what I moved/installed…
Workout 11/16/2020
A - Every :90 x 5
3 Pull-up (any style, prep for workout) + 3 complex (work up to workout load) Complex = Power clean + Hang power clean + Push jerk
B - AMRAP 12 minutes
Run 800 meters (buy in)
then
5 Pull-up
5 Complex
1 Complex = Power clean + Hang power clean + Push jerk
Barbell - 115#/85#, DB 50#/35#
*scale pull-up to band assisted or Bent over row
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Recipe of the week - Gluten free cornbread stuffing
Recipe of the week - Gluten Free Cornbread Stuffing
Workout 11/15/2020
A - ALT EMOM x 10
5/5 Single arm floor press + 8 V-up
15 Russian KB swing + 3 Goblet squat
B - AMRAP 7
10 floor Press
20 Double Under
Rest 3 minutes
AMRAP 7
10 Deadlift
20 Air Squat
*Whole rounds only, score each AMRAP total rounds is score (not reps)
*Floor Press/DL = 2 x Db 50#/35# or BB
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Material process
Working on a new project to help complete our gym and choosing materials that will last us a lifetime.
Workout 11/13/2020
A - Alt EMOM x 10
5 Overhead squat (esc load)
4/4 1.25 Lunge + 4 Box step up
B - For time
30 Box Step-up (50#/35#) (24”/20”)
30 Overhead Lunge
30 Alt DB Snatch
30 Overhead Lunge
30 Box Step-up
*Time cap 15 minutes
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Keeping track
How do you keep track of your rounds? Workouts? Nutrition? For your workouts download the SugarWOD app (free resource for our members) to note scores and see your progress over time. If you haven’t been using anything time to get started so we know where you are headed!
Workout 11/12/2020
A - ALT EMOM x 8
4/4 1-Arm push jerk + 4 broad jump
20 Seated leg lift
B - For time
Row/Ski 1k, Bike 1.5 miles
Then 5 rounds
15 Med ball Clean (20#/14#)
10/10 1 Arm-Push Jerk (50#/35#)
Then Row/ski 1k, Bike 1.5 miles
*Time cap 20 minutes
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ARMISTICE
Happy Veterans Day - 7:30am and 9am classes only today
Coach Sarah will be in for the 7:30am class today
What is Veterans Day? Wikipedia
Workout 11/11/2020
A - Every 2 minutes x 6
1 Clean Complex (esc load)
Complex = 1 Power clean + 2 Hang power clean + 1 Power clean
B - “ARMISTICE”
AMRAP 11 minutes
11 Power clean (135#/95#)
11 Burpee over Bar
19 Deadlift
18 Push-up
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Holiday Schedule 11/11
Holiday Schedule Wednesday 11/11 7:30am and 9am class only
https://en.wikipedia.org/wiki/Veterans_Day
Workout 11/10/2020
A - Back Squat 6 sets x 4 reps,10 minutes to warmup then level load. 1 Set every 2 minutes.
B - For total time
20/15 Calories
Rest 1 minute
30/25 Calories
*sprint! All out effort on both portions
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Feeling like home
Starting to feel like home at our new space, Cat and Christine with a few plants that will be growing and living at Jigsaw 2.0. Thank you for the gift ladies!
Holiday schedule Wednesday 11/11 - 7:30am and 9am only
Workout 11/09/2020
A - Every :90 x 6
5 Power snatch (touch and go, esc load)
B - 0-5
For time 30 Single Arm Devils press (50#/30#)
5-15
10 minutes to find 2 rep Max Power Snatch
*Score Devils press time in notes and comments
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Recipe of the week - Pumpkin Cake
Recipe of the week - Pumpkin Cake
Holiday schedule Veterans Day Wednesday 11/11 - 7:30am and 9am class only
Workout 11/08/2020
A - ALT EMOM x 12
6 Alternating 1-arm Devils press
5/5 Seated single arm press
B - For time
30-20-15-10
Push Jerk
Box jump (24”/20”)
*PJ - BB - 95#/65#, DB 50#/35#
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Branding
More branding around the new gym space to come soon. Have any good ideas? Run them by me
Workout 11/06/2020
A - EMOM x 10
3 Muscle snatch (esc load)
B - AMRAP 12 minutes
15 American KB swing (53#/35#)
9 Calories
6 Push-up
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