Community...Together!!!

ANYthing Once is a group of like-minded people that, thru the years, have trained, talked, shared ideas, and grown individually and together. We have all grown professionally and personally in many ways, but more importantly, we are there for each other when needed. We have had many people "come & go"...but really they are never gone, unless they choose to be... Because once you are an ANYthing Oncer...you are ALWAYS an ANYthing Oncer!!!

Like a family, some of us have grown apart from the group, but that does not mean you need to stay away or be away...Again, like a family, we are all just a phone call, text, email away!
AND if you are truly an ANYthing ONCE "member", then you "get this" concept!

I will try to post as soon as possible the workouts that we do, now, at home...
Use suggestions or comments to ask questions, and never hesitate to call and ask!
Even if you just do ONE workout a week with the group, that is great!

Let's pull together and BE together, even though we are apart, in these crazy times!!!

I am pulling workout from the usual sources: CFNE / CompTrain / Training Think Tank / etc
If you find a good one, email it to me!!!

ALSO some Apps you can really use right now!!!
HERE is a great app for checking running distances
HERE is good app for WOD timing (EMOM, AMRAP, TABATA all included)

Warm-Up
Half Mile Run (or 4min)

1-2 Sets of:

20s Hollow Rocks

20 Alt. Single Leg Glute Bridge

20s Starfish Side Plank (each side)

20 Alt. Unilateral Supermans

--------------------
COOKIE MONSTER (CompTrain)
As many Rounds & Reps as Possible (AMRAP):

20 Odd-Obj Ground 2 Overhead

20 Odd-Object Hop overs (over is 1, back is 2)

20 Burpees

40 Invisible* Double Unders (or 20 Odd-Obj Hop overs, again)

~ Odd-Obj. suggestion = Backpack filled with Canned goods...

This would be a double grip (both hands on backpack, bag touches ground and gets above head)

*pretend you have a rope, and do Double Unders!!!

Amazingly, you can feel this, just like D/U, but you don't miss as much ;-)

And I bet if you do these enough, when we get back, you will GET D/U's!!!

Drake ~ 3 Rnds + 7 Burpees (50# Alt. DB Snatches) / 

tb ~ 3 Rnds + 12 Burpees (50# Alt. DB Snatches) /