Monday 6.22.2020

 

*Our Limited Edition Nike Full Range Run Club Tops are now available for pre-order! Proceeds from sales of these will go to Amos House Providence and Color of Change.

**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”

A. Four sets of:
Back Squat x 4-6 reps @30X1
Rest 60 seconds
Single Arm Dumbbell Row x 6-8 each arm @21X0
Rest 60 seconds

B. Every 3 minutes, for 12 minutes (4 sets):
12-16 Goblet or Dual Kettlebell Front Rack Reverse Lunges (as heavy as possible) @20X1 tempo
Plank Hold x 45-60 Seconds

“PERFORMANCE”

A. Take 12-15 minutes to build to today’s 3-RM Back Squat

B. Every 3 minutes, for 12 minutes (4 sets):
3 Back Squats @85-90% of todays 3-RM
Rest 15 seconds
Toes to Bar x Max Reps in 45 seconds

“HOME WORKOUT”

A. Three sets of:
1 and 1/4 Goblet or Front Squat x 8-12 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each side
Rest 45 seconds
Single Arm Dumbbell or Kettlebell Row x 6-8 each arm @21X0
Rest 45 seconds

B. Every 3 minutes, for 12 minutes (4 sets):
12-16 Goblet or Dual Kettlebell Front Rack Reverse Lunges (as heavy as possible) @20X1
Plank Hold x 45-60 Seconds

“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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