Tuesday 6.2.2020
*Please, to help us all have the best experience possible, take a moment to familiarize yourself with our COVID-19 Policies for this current phase.*Prior to arrival, we ask that you read the RI COVID-19 Self-Screen; if you answer "YES" to any of the questions, please inform us immediately!
"FITNESS" OR "HOME WORKOUT"
Tabata Warm-Up20 seconds of Plank Shoulder Taps10 seconds rest20 seconds of Lateral Lunges10 seconds rest20 seconds of Dive Bomb Push-ups10 seconds rest20 seconds of Tuck Jumps10 seconds restx 3 rounds (6 minutes)A. Three sets of:Romanian Deadlift (Barbell or Dumbbell) x 6-8 reps @ 3011 tempoRest 45 secondsGlute Bridge Floor Press (Barbell or Dumbbell) x 8-12 reps @ 3011 tempoRest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Every minute, on the minute, for 10 minutes:7 Heavy Kettlebell Swings5 Burpees*If you are at home, and don't have a heavy Kettlebell, you can up the reps to 10, and/or complete Russian Swings with a Dumbbell.
"PERFORMANCE"
Tabata Warm-Up (w/ Empty Barbell)20 seconds of Hang Muscle Cleans10 seconds rest20 seconds of Lateral Lunges (unweighted)10 seconds rest20 seconds of Dive Bomb Push-ups10 seconds rest20 seconds of Thrusters w/ 2-second hold overhead10 seconds restx 3 rounds (6 minutes)A. Take 12-15 minutes to build to a heavy single in the following complex:Hang Power Clean + Power Clean + Clean*You may drop the barbell and reset between liftsB. Every minute, on the minute, for 10 minutes:5 Deadlifts (225/155 lb)*7 Burpees Over the Barbell (Lateral Hop)*This is the recommended loading. Please scale up or down appropriately.
"AEROBIC DEVELOPMENT"
400 Meter Run, Row, or SkiRest 1:1x 5 rounds