Tuesday 6.23.2020

*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. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 -- Dumbbell or Barbell Push Press x 6-8 repsMinute 2 -- Tall Box Jumps x 4-6 reps or Russian Step Ups x 6 reps each legMinute 3 -- Bent Over Reverse Flies x 8-12 repsB. Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds for time of:Russian Kettlebell SwingsAir SquatsPush-ups

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Push Jerk x 2 repsSuggested loads per set (by %): 60, 65, 70, 75, 75-80, 80, 80-85, 80-85B. Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds for time of:Power Cleans (135/95 lb)Ring Push-ups**If you are very strong and stable in the shoulders, you can scale up to Ring Dips. Conversely, these can be scaled to regular push-ups.

"AEROBIC DEVELOPMENT"

Complete as many rounds and reps as possible in 30 minutes @80-85% effort throughout:1500 Meter Bike100m Farmers Carry20 Walking Lunges30 Second Side Plank Each Side