Friday, July 6

July 20, 2018

 

30 Seconds
Easy Row/Bike
Active Spidermans

Medium Row/Bike
Active Spidermans

Faster Row/Bike
Active Samson

Kettlebell Game
Every athlete in class will take a kettlebell out and place it in the middle of the floor. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

 

Overhead Squat (2-2-2-1-1-1-1)

Build to a Heavy Single for the Day
*Baseline Testing
12 min On clock

 

Stamina Squat (6-4-2 x 3)

On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
First week of this progression.

 

Parks and Rec (AMRAP - Rounds and Reps)

Teams of 2, AMRAP 20:
30/21 Calorie Bike/Row
60 Dumbbell Snatches (50/35)
30/21 Calorie Bike/Row
200 Meter Run with Wall Ball (20/14)

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