Monday 7.6.2020

**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"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 -- Single Leg Kettlebell Suitcase Deadlift x 6 reps each legMinute 2 -- Wall Facing Handstand Hold x 30 secondsMinute 3 -- Offset Front Rack KB Reverse Lunge x 8 reps each sideMinute 4 -- Hollow Hold x 30-40 secondsB. Against a 60-second running clock, complete:3 Burpees6 Dumbbell Ground to OverheadSki or Bike x Max CaloriesRest 60 seconds and complete a total of six sets for max calories.

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Hang Snatch x 1 repTake the first 6 sets to build to approximately 75% of your 1-RM, then base the remaining 6 sets off of feel, only increasing the loading if speed and mechanics are sound.B. Against a 60-second running clock, complete:3 Power Snatches (135/95lb)6 BurpeesDouble-Unders x Max RepsRest 60 seconds and complete a total of six sets for max reps.

"HOME WORKOUT"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 -- Single Leg KB or DB Suitcase Deadlift x 6 each legMinute 2 -- Wall Facing Handstand Hold x 30 secondsMinute 3 -- Offset Front Rack KB or DB Reverse Lunge x 8 each sideMinute 4 -- Hollow Hold x 30-40 secondsB. Against a 60-second running clock, complete:3 Burpees6 Dumbbell Ground to OverheadSki, Bike, or Lateral Hops Over DB x Max Calories/RepsRest 60 seconds and complete a total of six sets for max calories or reps.

"AEROBIC DEVELOPMENT"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Bike1 Minute Jump Rope1 Minute Front Leaning Rest (High Plank Hold)