Tuesday 6.9.2020
*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"
A. Every 3 minutes, for 24 minutes (8 sets) for times:200/150 Row or 400/300 Meter Bike Erg4 Dumbbell Complexes (Push-up, Row Left, Row Right, Power Clean, Push Press)Choose a weight on the Dumbbells that will challenge you to complete all of the reps without taking a significant break.B. Every minute, on the minute, for 8 minutes (2 sets of each):Minute 1 -- 40 Second Side Plank Left SideMinute 2 -- 40 Seconds of Band Pull-ApartsMinute 3 -- 40 Second Side Plank Right SideMinute 4 -- 40 Seconds of Reverse Snow Angels
"PERFORMANCE"
A. Every 3 minutes, for 24 minutes (8 sets) for times:12/9 Calorie Echo Bike or 200/150 Meter Row3/2 Bar Muscle-Ups or 6/4 Chest-to-Bar Pull-ups or Strict Pull-ups6 Alternating Dumbbell Snatches (choose a load that will challenge you to go unbroken)B. Every minute, on the minute, for 8 minutes (2 sets of each):Minute 1 -- 40 Second Side Plank Left SideMinute 2 -- 40 Seconds of Band Pull-ApartsMinute 3 -- 40 Second Side Plank Right SideMinute 4 -- 40 Seconds of Reverse Snow Angels
"HOME WORKOUT"
Warm-upTwo sets of:30 seconds of Mountain Climbers30 seconds of Death MarchRest 30 secondsFollowed by…Two sets of:30 seconds of Ground to Sky Reaches30 seconds of No-Push-up Burpees30 seconds of Front Leaning RestRest 30 secondsFollowed by…Two sets of:30 seconds of Right Arm Overhead Carry30 seconds of Left Arm Overhead Carry30 seconds of Lateral HopsRest 30 secondsA. Complete as many rounds and reps as possible in 6 minutes of:10 Dumbbell Romanian Deadlifts @201010 Dumbbell Walking Lunges @101010 Push-upsRest 3 minutes, then…B. Complete as many rounds and reps as possible in 4 minutes of:10 Dumbbell Push Presses10 V-UpsRest 2 minutes, then…C. Complete as many rounds and reps as possible in 2 minutes of:Dumbbell Complexes (Push-up, Row Left, Row Right, Power Clean, Push Press)
"AEROBIC DEVELOPMENT"
800m Run @80-85%Rest 3 minutesx 2+400m Run @80-85%Rest 90 secondsx 4+200m Run @85-90%Rest 45 secondsx 6