COVID-19: The New Rules of Fitness
Justin Keane
April 23, 2020
You had your workouts dialed in. You were lifting, going to group classes, running, biking. Something. Maybe even a few things. Maybe even close to
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Woodshed Virtual Workouts!
Justin Keane
March 31, 2020
Tomorrow at 7 AM, 12 PM, and 5:30 PM, we kick off Woodshed Virtual Classes for the month. This is not an April Fool’s joke.
Week of March 15-21
Justin Keane
March 14, 2020
Monday, March 16, 2020Sharks (20 min): 3-6 rounds of1:30 cardio (row, bike, 400m run)12-18 KB Swings20 Glute Bridges/Single-Leg Glute BridgesWipe/Clean 5 minJets (20 min): 4-7
Week of March 8-14
Justin Keane
March 7, 2020
Monday, March 9, 2020Strength (30 min): 6 rounds @4-4:30/rda) Squat 50, 60, 7 % x 5, 55, 65, 75 % x 6*Level 1 warmup set
Week of March 1-7
Justin Keane
February 29, 2020
Monday, March 2, 2020Speed Strength (25 min): 6 rounds @3-3:30/rda) Box Squat, 30-40% for 2-4 reps, take 2 sec tempo down, drive off box*Level 1 warmup
Week of Feb 23-29
Justin Keane
February 22, 2020
Monday, February 24, 2020Speed Strength (25 min): 7 Rounds @2-2:30/rda) Squat 30-50% for sets of 2-4*Level 1 Two Warmup Sets then 5×5 at current work
Week of Feb 16-22
Justin Keane
February 15, 2020
Monday, February 17, 2020Warmup/Hip & Knee Extension (15 min): 3-4 rounds7 seated jumps, 12 Band Pullthroughs, 15 KB SwingsStrength (25 min): 6 rounds @3-3:30/mina) Squat
Week of February 9-15
Justin Keane
February 7, 2020
Monday, February 10, 2020Warmup (15 min): 3-4 rounds10 box squats w/plate, 7 Ball Slams while partner planks & switch, 10 band pullthroughsStrength/Skill (25 min): 6
Week of February 2-8
Justin Keane
February 1, 2020
Monday, February 3, 2020Warmup (10 min): 21-15-9Box Squats w/Plate, Glute Bridges, KB SwingsStrength (25 min): 6 rounds @3-3:30/rda) Box Squat 45, 45, 50, 50, 55,
Week of Jan 26-Feb 1
Justin Keane
January 25, 2020
Monday, January 27, 2020Warmup (10 min): 3 rounds10 box squats w/plate, Monster Walk Length Turf, 1 min row/bikeStrength/Skill (25 min): 6 rounds @3-3:30/rda) Box Squat
