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 Burpees8 Box Jump-Overs12 Ball Slamsfollowed 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-ups8 Burpees12 Box Jump-Oversfollowed 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 SquatsMinute 2 — 30-40 Second Reverse Plank HoldMinute 3 — 10-15 Push-upsMinute 4 — 15-20 Kettlebell SwingsMinute 5 — 30-40 Second Plank Hold from Elbows

"AEROBIC DEVELOPMENT"

Every minute, on the minute, for 30 minutes (10 rounds):Minute 1 -- 30 Second RowMinute 2 -- 30 Second BikeMinute 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.