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Thursday, May 14, 2020

Warm Up / Stretch Sesh

4 Rounds Of

20 Marchers (10 each side)

20 Romanian Deadlifts (10 each side)

20 Lateral Lunges (10 each side)

5 Inchworms (stretch hamstrings and calves)


For Time: 3 Mile Run

Every 3 Minutes: 9 Burpees + 21 Air Squats

Accessory Work

15 Minute AMRAP

9 Single Arm Weighted Strict Press (each side)

15 Weighted Sit Ups

21 Single Arm Weighted Bent Over Row (each side)

1 minute Wall Sit

Kids Class


“Bergeron DBeep Test” On the Minute For As Long As Possible: 7 Odd Object Thrusters 7 Odd Object Ground to Overhead 5-7 Burpees

Workout Strategy:

· The thrusters, ground to overhead and burpees must be all completed within 1 minute and the goal is to see how many minutes you can continue. If you get to 10 minute mark: Add (1) Rep to Each Movement. If at any point you can no longer complete the required reps within the minute, begin to AMRAP until the 15 minute mark.

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