Thursday 7.23.2020

*Run Club Tees and Tanks are IN for those that pre-ordered.  Missed the pre-order? We will be running another one very soon!**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 minute, on the minute, for 12 minutes (3 sets of each):Minute 1 -- Turkish Get Up x 2 reps Left ArmMinute 2 -- Turkish Get Up x 2 reps Right ArmMinute 3 -- 60 Seconds of Double-Unders (or Jump Rope Practice)Minute 4 -- RestB. Every 6 minutes, for 18 minutes (3 sets):10 Box Jumps (step down)15 Kettlebell Swings400 Meter Run or 20/15 Calorie Echo Bike

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 -- Turkish Get Up x 2 reps Left ArmMinute 2 -- Turkish Get Up x 2 reps Right ArmMinute 3 -- 60 Seconds of Double-UndersMinute 4 -- RestB. Every 6 minutes, for 18 minutes (3 sets):10 Power Cleans (135/95 lb)15 Box Jumps (24/20" -- step down)400 Meter Run or 20/15 Calorie Echo Bike

"AEROBIC DEVELOPMENT"

Every 2 minutes, for 30-40 minutes (15-20 rounds):150/125 Meter Row150/125 Meter Ski*Transition quickly from one machine to the next; your goal is consistent effort across all sets