TODAY AT VIRTUOSITY

Monday, March 8th 2021 
CLASS INFORMATION
TO JOIN A TRAINING SESSION
  • Reserve your spot with the Wodify app; reservations open 24 hours in advance and classes are capped.]
  • Bring a mask: you must wear this at all times indoors, and whenever within 6 feet of anyone else outdoors.
  • Bring a yoga mat if you want one for push-ups / burpees etc.
  • Before you leave the house: check Wodify to make sure class hasn’t been cancelled or relocated, and pee because we are limiting bathroom capacity to 1 person at a time, and there aren’t bathrooms at the park.
  • Park class meets inside the track across from the corner of Bayard Street and Lorimer Street. We typically have a large garden cart full of weights with us that you can look out for. All other sessions meet outside the gym at 98 Bayard Street.
TO WATCH RECORDED CLASS
WORKOUTS OF THE DAY
INDOOR ALL LEVELS
Conditioning

30-20-10 Reps for Time:
• Calorie Row, Bike, or 3-2-1x150m Shuttle Runs (75m out, 75m back)
• Power Snatches, 95/65 lbs
• Toes-to-Bar

-- Intermediate --
Power Snatch: 75/55 lbs
Toes-to-Bar: Toes-to-Low-Bar

-- Beginner --
Power Snatch: 35/25 lbs
Toes-to-Bar: Hanging Knee Raises

VIRTUAL (ZOOM / YOUTUBE) ALL LEVELS
Strength

A1. Tempo Wall Squat
• 5x4, 3s down, 3s at bottom
A2. Hollow or Tuck Hold
• 5x0:30

Conditioning

3 Rounds for Time:
• 30 Shuttle Runs, 25 ft.
• 20 V-Ups
• 10 Devil's Press, alt.

-- Beginner --
V-Ups: Tuck-Ups

UPCOMING EVENTS
TODAY'S SCHEDULE
FROM THE BLOG

Quarantine Workout Substitutions

| Articles, COVID | No Comments

… or how to work out in a small space with low ceilings, quietly.