Tuesday – September 1st, 2020

In Gym

Metcon:

  • 4 Rounds
  • Against a 6 minute Clock
  • 2 Minutes Rest Between Rounds
  • 40/30 Calories of choice
  • 15 DB Box Step overs 50’s/35’s (20”/16”)
  • Round 1
  • Max D-Ball over shoulders 80/50
  • Round 2
  • Max DB Push Press
  • Round 3
  • Max D-Ball over shoulders 80/50
  • Round 4
  • Max DB Push Press
  • *Score is total D-balls+Total Push Presses
  • Coaches Note:
  • D-Ball & Push Press can be alternated to have enough D-Balls Available

At Home

Warm up:

  • 5 Minutes
  • 20 Jumping Jacks
  • 20 Opposite hand/toe touches
  • 20 Calf raises

Mobility

  • 20 Dood Knobs to wake shoulders up
  • 1 Minute ankle stretch each side

Metcon:

  • Complete the following only breaking between sets. If you miss during the set you must start it over until done unbroken
  • “Flight Simulator”
  • Double Unders
  • 5-10-15-20-25-30-35-40-45-50
  • -45-40-35-30-25-20-15-10-5
  • * 20 minute cap


Labor Day

We will have regular classes at 6:00, 7:30, and 9:00

                              No 1:00 Class

and then regular classes at 3:30, 5:00, and 6:30