Friday 6.26.2020

 

**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is “NO” to all of the questions.  Let us know if you have any questions at all!

“FITNESS” & “HOME WORKOUT”

Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 — 8-12 Alternating Dumbbell Snatches
Minute 2 — 10-15 Wall Balls (or Goblet Squats)
Minute 3 — 12-16 Alternating Plank Dumbbell Rows
Minute 4 — 60 Second Assault Bike or Concept 2 Bike Erg (note calories achieved each round)
Minute 5 — Rest

*Choose a load for the Dumbbell Snatch and Plank Rows that will be challenging for these rep ranges.
*If you do not have a Bike or Rower, perform a 200 Meter Run for Minute 4.

“PERFORMANCE”

Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 — 4-6 Hang Power Snatches*
Minute 2 — 12-15 Wall Balls (20/14 lb)
Minute 3 — 4-6 Bar Muscle-Up or 6-8 Chest-to-Bar Pull-ups
Minute 4 — 60 Second Assault Bike or Concept 2 Bike Erg (note calories achieved each round)
Minute 5 — Rest

*Start at approximately 50% of your 1-RM Snatch or Power Snatch, and add weight each round by feel.

“AEROBIC DEVELOPMENT”

Complete as many rounds and reps as possible in 30 minutes @80-85% effort throughout:
1500 Meter Bike
100m Farmers Carry
20 Walking Lunges
30 Second Side Plank Each Side

**PLEASE READ OUR COVID-19 POLCIES BY CLICKING HERE**

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