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