Tuesday 6.30.2020

 

**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”

A. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 3-4 Half Turkish Get Ups each arm
Station 2 — 45 Seconds of Double-Unders

B. For time:
300 Meter Row
15 Kettlebell Swings
200 Meter Row
10 Kettlebell Swings
100 Meter Row
5 Kettlebell Swings

Rest until the clock reaches 8:00, then…

C. For time:
5 Kettlebell Swings
100 Meter Row
10 Kettlebell Swings
200 Meter Row
15 Kettlebell Swings
300 Meter Row

*These are intended to be high-effort, sprint sets. Push the pace on Part B, and trust in your ability to recover and go hard again on Part C.
*These may also be performed on the Concept 2 Bike Erg, for twice the distances listed (100m = 200m, etc).

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (4 sets of each for max reps):
Station 1 — 45 Seconds of Strict Handstand Push-ups (or Handstand Push-up Negatives)
Station 2 — 45 Seconds of Double-Unders

B. For time:
300 Meter Row
15 Kettlebell Swings (32/24 kg)
200 Meter Row
10 Kettlebell Swings
100 Meter Row
5 Kettlebell Swings

Rest until the clock reaches 8:00, then…

C. For time:
5 Kettlebell Swings (32/24 kg)
100 Meter Row
10 Kettlebell Swings
200 Meter Row
15 Kettlebell Swings
300 Meter Row

*These are intended to be high-effort, sprint sets. Push the pace on Part B, and trust in your ability to recover and go hard again on Part C.
*These may also be performed on the Concept 2 Bike Erg, for twice the distances listed (100m = 200m, etc).

“AEROBIC DEVELOPMENT”

Against a 2-minute running clock, complete:
10 Push-ups
20 Walking Lunges
Assault Bike x Max Calories in remainder

Rest 1 minute, then…

Against a 1-minute running clock:
5 Burpees
Assault Bike x Max Calories in remainder

Rest 2 minutes
x 4-5 sets

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