HIIT

Dear Intrepid Gym Family,

We are taking the Coronvavirus very seriously and have your health and safety as our top priority. Our mission from day one, Oct 16, 2011, was to be a third place, hence our logo. We all have home and work, and it was our goal to be your third place. We have grown apart from each other, with technology taking over, rarely do we put our phones down and sit back and enjoy each others company. The third place should be fun, filled with friends and happiness, this drives me everyday I wake up, to make sure we are offering the best third place possible, fitness always played a huge part of my life and I thought that medium was the best way to deliver that. As we approach the uncharted territory we will continue to strive to provide the best third place. For the foreseeable future we will be offering workouts you can do in our spaces that remain open as long as workouts you can do at home. We will also be renting out equipment at no charge that you can use till we are free and clear. I have had several coaches reach out and offer to do individualized programming for those who are looking for that extra “sauce” at no cost as well. We hope you will stick with us through this time as we realize we are STRONGER TOGETHER.

Enjoy the workouts,
Adam Kant

Monday HIT
High/Low
Partner Workout
5min EMOM
20 sec Bar Hold
10 Burpees
(do this section together)

5 Rounds:
2 Wall Walk-Ups
4 Pull-Ups/2 Muscle-ups
2 DB 1-Arm Lunges 30%
(do this section round for round)

10min AMRAP
4 Box Jumps 30″/24″
8 Thrusters 95/65
12 V-Ups
(try to do this section round for round, break-up if needed)

At Home Workout:
8min EMOM
50sec Plank Hold
10 Burpees

5 Rounds:
2 Wall Walk-Ups or 4 Worms (walk out with your hands do a push-up, walk back)
10 BW Lunges each leg (if you have a weight, hold it one hand, 5 each leg)

10min AMRAP
10 Box Dips (use a chair or couch, the closer your feet are to the chair the easier it will be)
10 BW Squats (10 Thrusters with a weight, 5 each side or 10 total)
12 V-Ups

If you are looking for weight, email us and we can lend weight (info@intrepidgym.com) or grab a backpack and fill it with heavy items.

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