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Thursday, April 23, 2020


Warm Up

3 Rounds

200m Jog

20 Single Leg RDL’s

10 Marchers each leg

30 Second Deep Squat Hold

10 Calf Raises (R/L)

Metcon:

For Time: Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1: Odd-Object Thrusters Odd-Object facing Burpees

Cash-Out: 1 Mile Run

*Find something weighted for the “odd-object” thruster.

*Pace first mile then push the 10…1 metcon. Finish as hard as you can in that last mile. It’s all you have left. Empty that tank.

Accessory Work

2-3 Rounds of:

15-20 Bicep Curls

15-20 Overhead Tricep Extension

15-20 Stiff Legged Deadlifts

15-20 Z-Press

*Try to find a weight to perform each exercise so that the end range of the reps required is difficult

Stretch Sesh

https://www.youtube.com/watch?v=qULTwquOuT4

Kids Class

2 – 3 Rounds

3-5 Year Olds go 30 seconds at each

6-8 Year Olds go 45 seconds at each

9+ go 1 minute at each

  • Air squats

  • Burpees

  • Skiers

  • Mt. Climbers

  • Jumping Jacks

  • High Knees

  • Walking Lunges

  • Carioca

  • Side Shuffles

  • Hop Scotch

  • Forward/Back Pedal

  • Butt Kicks

  • Inchworms

  • Crab Walk

  • Bear Crawl

  • Duck Walk

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