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 armRest 45 secondsSupinated Grip Barbell Bent Over Row x 8-10 reps @31X0Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Against a 3-minute running clock, complete as many rounds and reps as possible of:3 Push-ups6 Dumbbell Push Presses12 Russian Kettlebell SwingsRest 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-ups6 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 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.