FREE TRIAL THURSDAY
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!
THE MOBILITY
Barbell Pec Smash
Groin Smash with KB
Low Back with Peanut
THE WARM-UP
8:00-9:00
:30 Bike/Ski or Row
Back Rack Reverse Lunge (PVC -> Slight build in weight)
Toe Touch Low
THE STRENGTH
On a 3:00 Loop
Back Rack Reverse Lunge (from the floor)
- You will clean the bar into the front rack, then push-jerk/push-press the bar up and into the back rack position, making sure that you are staying in control of your bar as you bring the bar down to your back.
- At the completion of the movement, you will bring the bar back to the front rack then return the bar to the floor.
- It is important to stay in control of your bar doing the lunges and keeping this movement controlled rather than getting the heaviest weight.
Active Rest = Practice movements from met-con to decide proper weight, set-up, scaling and/or modifications
THE MET-CON
As Many Calories & Rounds/Reps As Possible in 21:00
Following a 1:00 Clock in teams of 3
Athlete 1 - Bike/Ski or Run for calories. You will choose one machine and stick with it the entire work-out as a team. Do not reset the monitors.
Athlete 2 - As Many Rounds/Repetitions As Possible of:
Burpee Plate Hops
Athlete 3 - As Many Rounds/Repetitions As Possible of:
Alternating Forward Lunge
THE DETAILS:
ALL ATHLETES WILL ROTATE FROM STATION TO STATION EVERY MINUTE.
YOU WILL PICK UP WHERE YOUR PARTNER LEFT OFF IN THAT PARTICULAR STATION
YOU WILL HAVE 2 SCORES AT THE END
- ONE SCORE WILL BE TOTAL CALORIES ON THE MACHINE
- THE OTHER SCORE WILL BE BOTH AMRAPS ADDED TOGETHER
THE FINISHER
Optional
