Tuesday 6.23.2020


*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!


A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — Dumbbell or Barbell Push Press x 6-8 reps
Minute 2 — Tall Box Jumps x 4-6 reps or Russian Step Ups x 6 reps each leg
Minute 3 — Bent Over Reverse Flies x 8-12 reps

B. Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds for time of:
Russian Kettlebell Swings
Air Squats


A. Every 90 seconds, for 12 minutes (8 sets):
Push Jerk x 2 reps

Suggested loads per set (by %): 60, 65, 70, 75, 75-80, 80, 80-85, 80-85

B. Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds for time of:
Power Cleans (135/95 lb)
Ring Push-ups*

*If you are very strong and stable in the shoulders, you can scale up to Ring Dips. Conversely, these can be scaled to regular push-ups.


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


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