NORMAL SATURDAY SCHEDULE

Before each class you’ll be sent an email with the Zoom link for the session. Each session uses the same link, so if you sign up late or can’t find the link use the one found on the FB page.

WOD FOR 03-21-20

WORKOUT

15:00 AMRAP

20 Air Squats

15 Sprawls

10 Russian Step Ups (total)

5 Chair Push Ups

Starting at 0:00 - every 3:00 - 50 DUs or :30 double taps or 20 bicycle crunches

Scored by total rounds+reps completed, pickup where you left off after the DUs

FRIDAY SCHEDULE

Friday’s schedule will mimic the past few days - 7:00, 12:00, and 5:00 class times. Please reach out to Katoa via email (katoa@arenaready.com) or on Facebook with any feedback. Please also reach out if you have access to equipment or a private gym and we can write you a personal program.

If you are going to perform WODs on your own - AR at-home WODs outside of virtual class or your own workout. Please, please, PLEASE be careful and smart. We pride ourselves at AR to not have a rhabdo case and we certainly don’t want one now - especially with hospitals full at the moment.

WOD FOR 03-20-20

hWOD PART A

10 Minute Alternating EMOM

ODD MINUTES: 12 Thrusters

EVEN MINUTES: :30 of Hollow Rocks

hWOD PART B

6 Minute AMRAP - use same object from Thruster

3 Strict Press

6 Push Press

9 Front Squats

Score = total rounds+reps

REST 2:00

Tabata Russian Twists

Rest as needed - even if in an “on” set, DON’T GO TO FAILURE

Score = total russian twists completed across tabata

THURSDAY SCHEDULE

Thursday will be altered to 7:00, 12:00, and 5:00 class times - similar to the past few days.

Please reach out to Katoa if you need an alternate virtual class time and we can try to work with your schedule. Also reach out if you have access to equipment or a private gym and need alternative programming. Lastly, keep in mind there are alternate movement options for those that have access to simple equipment - DB, KB, bands, etc.

hWOD FOR 03-19-20

WORKOUT

Cycles of 3:00 on / 1:00 off

AMRAP:

6 Bent-Over Rows - use DB/KB if available or backpack with books/objects inside

12 Backward Lunges - use DB/KB in front rack if available

6 Mountain Climbers - both sides

12 Overhead Squats - use empty BB if available or broomstick/swiffer/dowel

Score = total rounds + reps across your cycle amount - pick up where you left off each cycle

WEDNESDAY SCHEDULE & MEMBERSHIP UPDATE

WEDNESDAY SCHEDULE

We will keep the normal schedule to sign up until 10:00 PM tonight. If there are no sign ups beyond the main times we've been holding class the past couple of days then we will reduce tomorrow's schedule to 7:00, 12:00, & 5:00.

USING ZOOM

A reminder, before each class I'll send the group a Zoom link for the session. You'll click the link to enter the virtual session, and if you haven't done so you'll need to download the Zoom app. Please reach out with any questions

MEMBERSHIP & UPDATES

As you know for public health and safety reasons we’ve temporarily closed AR’s physical location, but unfortunately that does not excuse the financial obligations the business has. We want to be able to serve our community when the COVID-19 crisis is over, and to do that we need your support. We would be massively grateful and humbly ask you to consider helping AR get through this storm by continuing your membership during this trying time.

We are doing our best with the circumstances to provide you with ongoing fitness, community, and value.

What we are doing:

• Holding virtual class sessions

  • We are continuing our normal class schedule - as sign ups allow

• Altering programming for at-home workouts

  • We realize some might not have equipment at home and have altered workouts to be performed bodyweight or with normal household items

What more we are going to offer:

• Personalized programming

  • If you have equipment or access to a private gym, send Katoa what you have and we can write an altered WOD for what you have

  • Contact Katoa through email - katoa@arenaready.com or info@arenaready.com

  • We will also begin to include options for DB / KB / BB in the at-home workouts for those that have these items - where it applies

• Altered class schedule

  • With kids at home, working from home, and other life changes perhaps the class schedule does not fit your workout timing

  • Reach out to Katoa to see if we can schedule a separate virtual session that fit your timing needs

We hope the closure does not last longer than the month of March. We are forming a contingency membership plan to ensure the continuity of the gym should this push into April. We understand that some may be in a situation where your livelihood is suddenly threatened, and you are under financial stress. Please reach out to us if this is the case and we can pause payments to your membership immediately.

We are so very grateful for our strong AR community, and have already received tremendous support. Please reach out to us with any feedback about your at-home workout experience and virtual classes so we may improve them for you. Thank you for being the community you are.

hWOD FOR 03-18-20

WORKOUT

“DEATH BY BURPEE” | 18:00 CA

EMOM - 1 Burpee - Every successful minute add 1 burpee until failure

*Minute 1 = 1 Burpee

*Minute 2 = 2 Burpees

*Minute 3 = 3 Burpees … etc.

You have ONE “mulligan” - if you miss a minute you can rest 1:00 and jump back in

Score = successful minute completed before failure

ALTERED TUESDAY SCHEDULE

Similar to Monday we are altering Tuesday’s schedule and having class at 7:00, 12:00, and 5:00 with coach Alex virtually. Please reach out to me should you have any questions or need support. Keep an eye out before your class for your Zoom link to your session.

CONGRATULATIONS COACH KIM

Coach Kim finished her Games online qualifier events today and KILLED IT. She currently sits in 30th place before video and score review. She placed 67th in the world in the open, and has improved on that number with this current placing. We are SO PROUD of her, check Facebook for pictures and videos.

hWOD FOR 03-17-20

Warm Up

2 rounds of :30 each | Rest :30 inbetween:

High Knees in place, Butt Kickers in place, and High Plank in place

10 Reps Each:

Goodmorning, Prone Swimmers, Iron Cross, Scorpion

Movement Practice:

Double under hops x 20

Jump to land in power position x 5

Extended Warm Up / For Quality:

Double Leg Glute Bridge x 10

Single Leg Glute Bridge x 10 Each Leg

2 Rounds - Superman Holds :15 Each | :15 rest between rounds - I , T , W , V

Cossack Squat to parallel x 10

Cossack Squat to depth x 10

-then-

AMRAP 10 Minutes:

10 Power Jumps (land in power position)

10 Plank Shoulder Taps

10 Single Leg "Deadlifts" (Bird Bops)

Only the AMRAP is scored - total rounds + reps completed in 10 minutes.

ALTERED MONDAY SCHEDULE & MORE

Hello Arena Ready Community,

Thank you for all your support and ideas since our temporary closure announcement. Our original plan was to continue with our normal class schedule - only virtually. However, with very low class sign ups we are going to alter Monday's schedule and take the rest of the week from there.

Altered Monday 3/16 Schedule:

We will be holding virtual class at 7:00, 12:00, and 5:00. If you'd like to join please sign in for class at those times like normal, and an email with Zoom link & instructions will be sent to you.

Personal Item Pickup:

We recognize you may have some personal equipment or belongings at the gym that you may need. We will make the gym available for personal item pickup next week during the following times:

• Monday, Tuesday, and Wednesday 5:00 - 7:00 PM

• Thursday 2:00 - 6:00 PM

Territory & Tara Firma Farms Pickup:

We are connecting with Territory to figure out meal pickup, and will update you once we know more. 

As for Tara Farms, we are holding a reduced timeframe pickup on our normally scheduled day this Thursday - 2:00 - 6:00 PM.

Equipment Lending:

Some have asked about borrowing equipment from the gym. For now we will not be lending out equipment, but should our temporary closure last longer than the initial 2 weeks we may reconsider.

hWOD (home WOD) FOR 03-16-20

Squat Technique Work - Against a Wall - 15:00

1 Foot Away From Wall:

5 x slow to parallel

:15 hold at parallel

Half Step Closer

5 x slow to parallel

:15 hold at parallel

Toes to Wall

5 x slow to parallel

:15 hold at parallel

Repeat 3 positions squatting to depth

-then-

Tabata this - 1 Tabata per movement:

Air Squats

Sit-ups

Push-ups

Sprinter Toe Taps (on Chair or Box)

A tabata consists of 8 rounds of :20 on :10 off (4:00 total). No rest between tabatas. Score is total reps completed. Rest 1:00 between movements.

TEMPORARY AR CLOSURE

Hello Friends,

Out of concern about the escalating COVID-19 situation, and an ongoing commitment to place the wellbeing of our members and our community at the highest priority, we believe the time has come to suspend in-person classes for at least the next two weeks. While we are not aware of any cases of COVID-19 in our gym community, we believe the increasing prevalence in San Francisco more broadly warrants this measure. Needless to say, we remain committed to our mission of helping our clients live happier, healthier lives.

Here is our plan: 

• In addition to continuing to publish at-home workouts, we will begin conducting virtual classes during their normal timeslots. We’ll be using a video conferencing service called Zoom. If you are unfamiliar with it, Zoom is a platform which is free to use, easy to stream on any device, and will allow us to continue community interaction & coaching while in our own spaces (as long as you choose a reasonable camera angle!).

• We will be holding our first virtual community gathering via Zoom tomorrow at 11:00 AM. Coach Kim will be performing one of her Online Games Qualifier workouts, and we will be streaming for all to see. Please use this link here to join the meeting.

• You’ll continue to sign into class like normal (via app or online), and we plan to continue capping classes so the virtual coach is able to keep track of all athletes in the session. Given the number of people now working from home we will also investigate the possibility of different class times for those who no longer need to plan around a commute (or sleeping housemates).

• We are not sure how we’re going to handle food delivery/pickup and will update everyone once we’ve been able to coordinate with our vendors.

• We will continue to monitor the situation as it develops, and will update you if anything material changes. 

As we’ve been doing for the past week, we will continue to program workouts requiring minimal equipment and intended for maintaining fitness in a home setting. Our hope is that we will be able to maintain a sense of community support, and continue to offer a few moments in your day that are free from the many worries we all face now more than ever. Please consider avoiding commercial/apartment gyms as clearly that would defeat the point of this measure.

As always, we will be taking ongoing feedback, and will appreciate your patience as this will be new to all of us. Please keep a line of communication open with us and share your feedback through this process.

We’re also thinking about other ways we can help our community cope with this crisis. If you have any ideas or need further support, please reach out to the AR email - info@arenaready.com. This is sent to Katoa, Rob, Sarah, and Tony, and we can all work together to discuss your idea or support needs.

In conclusion, we realize that this measure is inconvenient, but we hope that proactive actions like this will help San Francisco to be spared the tragic fate of so many cities around the world as this unfolds. At our core, we don’t want to contribute to accelerating the spread of this virus to our friends, family, and the vulnerable members of our broader community. Stay healthy friends, and we’ll see you online soon!

YOU'VE GOT A FRIEND IN MB/KB

KIM’S GAMES ONLINE QUALIFIER

Coach Kim KILLED her workouts today, and will continue to do so all weekend! We are planning to do another workout at 4:30 tomorrow, and if you’d like to support or help film then come on by!

__

Not a typo, you have some friends today - MB & KB. Running, throwing, swinging, and even burpee-ing. All with your own MB & KB for the day. Continuing to limit dedicated partner / team wods, another Sweaty Saturday workout performed as an individual. You can put the medicine ball down to rest anytime you’d like, just NOT OUTSIDE.

WOD FOR 03-14-20

FOR TIME 18:00 CAP (OUT THE DOOR)

400m MB Run 20/14

30 American KBS 70/53

40 MB Sit Up 20/14 

50 Wall Balls 20/14

60 Normal Burpees

50 Wall Balls 20/14  

40 MB Sit Up 20/14  

30 American KBS 70/53  

*Athletes have 18:00 to do the above work*

then BUY-OUT

400m MB Run

Please don’t hold the MB by its tag, on your head, or put it down outside

AT HOME VERSION:

For Time 18:00 CAP

400m Object Run

-then 2 rounds-

50 Goblet Squats

40 Object push press

30 burpees

20 straight leg sit ups

10 push ups

-then-

400m Object Run

SNATCH FRIDAY

KIM’S GAMES ONLINE QUALIFIER

Kim’s Games bid starts tomorrow! Her qualifier workouts were announced earlier today and we plan to perform the first workout at 10:30 at the gym. If you’d like to come support (or help hold a camera) come on by at that time! We’ll be doing a later workout tomorrow as well, sometime around 2:00. Reach out to Katoa for specific timing details if you’d like to support that one.

__

Similar to last week we are putting our previous snatch efforts to work. BB cycling is the focus today as we go for MAX REPS of Hang Power Snatch. Be sure to select a weight that you can do multiple reps per set, if you can hold onto the bar the after you first pick it up - more power to ya.

WOD FOR 03-13-20

HANG POWER SNATCH - 12:00

Build to a top set of 3 (not a max)

Push past part B weight

-then-

PART B) 13:00 minutes

6:00 AMRAP

50/40 Calorie Row

30 BB Lunges 95/65

MAX REP Hang Power Snatch 95/65

3:00 REST

3:00 AMRAP

30/25 Calorie Row

10 BB Lunges 95/65

MAX REP Hang Power Snatch 95/65

AT HOME VERSION:

6:00 AMRAP

1:30 high plank climbers

30 G2OH (with DBs or object able to hold with both hands)

Max rep lunges

3:00 REST

3:00 AMRAP

1:00 high plank climbers

15 G2OH (with DBs or object able to hold with both hands)

Max rep lunges

LIGHTEN UP

Light leg, shoulder, and another OH rest day. We are hoping you will feel better after this workout than you do before. Although score is total rounds+reps completed, do not aim to sprint through the WOD. Move for quality and intention today, as you recover for Friday & Saturday.

WOD FOR 03-12-20

6 rounds of 1:30 on / 1:30 off

BUY IN

9 Chest to Bar Pull Ups

-then-

AMRAP

9 Box Jumps 24/20

9 Deadlift 185/135

Start with 9 C2B Pus and pick up where you left off each round

AT HOME VERSION:

6 rounds of 1:30 on / 1:30 off

BUY IN

9 Push Up

-then-

AMRAP

9 Broad Jump

9 Deadlift with Heaviest DBs (50/35 max)

If no DBs then:

6 rounds 1:00 on / 1:00 off

BUY IN

9 Push Up

-then-

AMRAP

6 Burpee to Max Height Jump

6 Goodmorming (unweighted)

6 Air Squats

LEG DAY

After a hard and long UB push day yesterday we will focus on the legs today. The upper body will get a break for the next couple of days, then back to snatches (and overhead) on Friday.

We are doing the best we can to limit sharing of equipment, however with limited squat racks we may need to share bars for Back Squats today. Ensure to wash your hands BEFORE working out on shared equipment, DO NOT touch your face while working out, and was your hands AFTER working out.

WOD FOR 03-11-20

Back Squats - 15:00 Minutes

6 - 6 - 6 - 6

Climbing to a Top Set

-then-

For Time - 15:00 CAP

600m Run

12 Back Squats 225/155

400m Run

9 Back Squats

200m Run

6 Back Squats

AT HOME VERSION:

3 x 2:00 air squat AMRAP

-then-

If able to run, then change BS to 36, 27, 18 air squats

Non run then:

2 rounds of - :60 jumping jacks + :60 alternating lunge jumps + :60 high knees

48 air squats

2 rounds of - :30 jumping jacks + :30 alternating lunge jumps + :60 high knees

36 air squats

2 rounds of - :30 jumping jacks + :60 high knees

27 air squats

MISSING BURPEES?

OH pushing stamina as we work through light to heavy (for S2OH) weight in an EMOM style workout. Last week we did not have a burpee workout, so here it is. You’re welcome.

WOD FOR 03-10-20

20 MINUTE EMOM:

• Minutes 1 - 5

  • 8 S2OH 75/55

  • 2 Burpee

• Minutes 6 - 10

  • 6 S2OH 95/65

  • 4 Burpee

• Minutes 11 - 15

  • 4 S2OH 115/75

  • 6 Burpee

• Minutes 16 - 20

  • 2 S2OH 135/95

  • 8 Burpee

AT HOME VERSION:

15:00 EMOM

With max of 35/20 DBs

• Minutes 1 - 5

  • 8 S2OH

  • 2 Burpee

• Minutes 6 - 10

  • 6 S2OH

  • 4 Burpee

• Minutes 11 - 15

  • 4 S2OH

  • 6 Burpee

If no DB then use objects able to hold in hand OR practice push jerk motion with broomstick or swiffer (empty fists as last resort).