And Yet Another Spot!
At this point, all of our classes moving forward will have 10 spots available in them.
There will have to be adjustments in class based on the workout and equipment available, but we wanted to get as many people in to workout as possible, so help us by being flexible when you arrive to class! And we'll all be able to work up a good sweat.
MIN 1: 15/12 calorie row
MIN 2: 12 kb presses (35/26; each hand)
MIN 3: 10 jumping lunges
We’re aiming for a MAX of 45 seconds of work, and 15 seconds of rest. Test out the first round of each exercise and make sure you’re hitting that. If not, drop down for the second time around.
15 air squats
0:00 to 5:00 – 800m run
5:00 to 9:00 – 600m run
9:00 to 12:00 – 400m run
then, starting at 12:00 on the clock…
Every 5 minutes for 3 rounds
15 deadlifts (135/85)
200m run with medball
16, 15, 14, 13, 12 unbroken push-ups (week 5)
kb snatches (35/26)
goblet lunges (35/26)
Hang Power Cleans: 3×3 @ 80% of 1RM
8 bar-hopping burpees
8 hang power cleans (50% of 1RM PP)
25 double unders
8 push presses (50% of 1RM PP)