Thursday 6.18.2020

 

*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” & “HOME WORKOUT”

A. Three sets of:
Turkish Get Up x 2-3 reps each arm
Rest 45 seconds
Supinated Grip Barbell Bent Over Row x 8-10 reps @31X0
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Against a 3-minute running clock, complete as many rounds and reps as possible of:
3 Push-ups
6 Dumbbell Push Presses
12 Russian Kettlebell Swings

Rest 60 seconds, and complete a total of three sets. Score each 3-minute interval as it’s own separate AMRAP

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch (just above the knee)

Build in load over the 8 sets. Try to increase loads from last Monday (6.8.2020)

B. Against a 3-minute running clock, complete as many rounds and reps as possible of:
9 Push-ups
6 Power Cleans (135/95lb)
3 Push Presses (135/95lb)

Rest 60 seconds, and complete a total of three sets. Score each 3-minute interval as it’s own separate AMRAP.

“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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