Join us every Saturday at 9AM for an Outdoor Group Training Class- Open to all.
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Bottom of Squat Hold with Kettlebell in Goblet Position
60 Seconds of Alternating Scorpion Kicks
Rest 30 Seconds
30 Seconds of Burpee Jump Backs
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 4 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.
When the running clock reaches 26:00, perform the following…
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes:
Station 1: 30 Second Right Side Plank
Station 2: 30 Second Left Side Plank
Station 3: 30 Seconds of Banded Push-Ups
Station 4: 30 Seconds of Band Pull-Aparts
Station 5: 45-60 Seconds of Elbow Plank Hold
***
Aerobic/Gymnastics Option
Every 6 minutes. for 30 minutes for times:
25/20 Machine Calories
100 Double-Unders
25 Sit-Ups
100-Foot Bear Crawl
