Free Trial Thursday 10/6/22

October 5, 2022
Free Trial Thursday 10/6/22

Free Trial Thursday attendees will focus mainly on THE WORK-OUT description and videos to go with it below. We will guide you through the warm-up and go over the work-out details when the rest of the class is doing THE STRENGTH session of the class.

All work-outs will be scaled to meet individual need and abilities, no matter your current level of fitness..

All questions will be answered when you arrive!


Table Top

Thread the Needle


6:00-7:00 to get the body warmed up and primed for the strength

Narrow Swings

Phelps Swings

Reverse Lunge

Squat Jumps

Barbell Bench Press


Those joining us for Free Trial most likely will not get to this portion of the class. We will use the strength session to review movements of the work-out (below).

Super Set (you will go from one movement directly into the next)

2:30 Loop

Reverse Grip Bench

Regular Grip Bench Press


As Many Rounds/Repetitions As Possible (AMRAP) with Burden Hold

Athlete 1 will start to AMRAP the following movements. Once they finish one round, the athlete holding the burden will switch to the AMRAP.

*The athlete doing the AMRAP, cannot start until Athlete 2 picks up the burden. The burden is a weighted D-ball.

Athlete 1:


Box Jumps

Ab Mat Sit-Up (AMSU)

Air Squats

Athlete 2:

Burden Hold/rest

*The Rx weight is programmed heavy for the burden. Larger classes may have to get creative with this weight.



Palloff Press

Low Body Russian Twist

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