Free Trial Thursday 3/30/23

March 29, 2023
Free Trial Thursday 3/30/23


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

Towel Stretch

4 Point Wrist

The Warm-up

For 8-9:00 work through the following movements

:30 Strapless Row

Banded Glute Bridge

Backwards Monster Walk

Prize Squat

Banded Front Squat Build

The Strength

On a 2:30 Loop

Banded Front Squats with a 3 Second Pause in the hole

The Met-con

You will spend the entire 4 rounds in one group of movements, before moving onto the next group of movements.

For example: One athlete will begin on the Row, One athlete will begin doing Ab Mat Sit-Ups - each working to accumulate as many reps as possible in 0:45

When the 0:45 timer goes off, you will switch movements.

There is no transition time between movements during the 4 Rounds, HOWEVER, you will have 0:45 to transition from one round into the next

There will be 3 separate scores for this work-out

As Many Rounds/Repetitions As Possible with a Partner

4 Rounds of:

:45 Transition

Into 4 Rounds of:

:45 Transition

Into 4 Rounds of:

*Each athlete will accumulate repetitions and calories for :45 then the athletes will switch. There is no transition time moving from one exercise to the other within the couplet.

The Finisher

Turkish Get-Up

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