Saturday 6.20.2020

 

*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”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)

followed by…

16 rounds (partners alternating full rounds — 8 each) of…
4 Burpees
8 Box Jump-Overs
12 Ball Slams

followed by…

1600 Meter Relay Run or Ski

“PERFORMANCE”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)

followed by…

16 rounds (partners alternating full rounds — 8 each) of…
4 Chest-to-Bar Pull-ups
8 Burpees
12 Box Jump-Overs

followed by…

1600 Meter Relay Run or Ski

“HOME WORKOUT”

Every minute, on the minute, for 24-30 minutes (4-6 sets, based off time and energy):
Minute 1 — 20-25 Air Squats
Minute 2 — 30-40 Second Reverse Plank Hold
Minute 3 — 10-15 Push-ups
Minute 4 — 15-20 Kettlebell Swings
Minute 5 — 30-40 Second Plank Hold from Elbows

“AEROBIC DEVELOPMENT”

Every minute, on the minute, for 30 minutes (10 rounds):
Minute 1 — 30 Second Row
Minute 2 — 30 Second Bike
Minute 3 — 30 Second Ski or Run

*Your goal is to maintain consistent output for all 10 sets. Start out @80-85% perceived effort, and focus on recovering effectively during your rest periods.

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

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