Gym 1:
 
For gym 1 I want to split it into upper body and lower body.  Some of us still have the ability to ride the track, others have the track closed.  If your track is closed and you want to split the gym up. You can do your legs today and your upper body/core on the day you would normally ride the track
 
Uppbody/Core
Normal dynamic warm up
Explosive push up onto box - 4 sets 3 reps
Superset with Deadbugs 4 sets of 12 reps
 
Weighted riders - Bench Press 4 sets of 5 reps week 1 do 70% of max and each week at 5% weight.
No weight riders - Push ups 4 sets of 15 reps each week adding 5 more reps!
Superset with leg lifts 4x10 reps
 
Weighted riders - Strict overhead Barbell press 4x5 reps - keep around 75-85% range 
No weight riders - Pike push ups 4 sets of 3 reps in reserve (RIR meaning if say 10 is your total max you can do stop at 7, but keep pushing yourself!)
 
Chin ups or pull up - 4 reps with 2-3 reps in reserve  (RIR meaning if say 10 is your total max you can do stop at 7, but keep pushing yourself!)
 
Lower body
 
Seated Box jumps 3x5 reps
Heal touch side crunch
 
Weighted riders - High block trap bar deadlift 5x3 reps - keep explosive and stay around 70%
No weight riders - Iso lunges 5x20 seconds each leg
 
Weighted riders - Front squat 5x5 reps - start around 70% and each week work on adding weight, keeping form and depth
No weight riders - Body Squats 5x20 reps (going for 100 reps!!)
Weighted riders  RDL’s - 3x6-8 reps.  Should be a weight you can control but still feel the burn
No weight riders - single leg glute bridge - 3x10 reps