Workout And Words For October 30th – Thursday Challenges Are Back

29
Nov

Workout And Words For October 30th – Thursday Challenges Are Back

Due to popular demand Thursday challenges are back!  Each class will have a chance to show their skills by completing the challenge given to them at the beginning of class.  The winners of tomorrows challenge will receive a Fit Aid and a Perfect Foods Bar!  Whats the challenge you ask?  Just wait and see!

 

GROUP CLASS WORKOUT

 

Warm Up:

Trainer Choice

 

Skills:

Rope Climbs, Handstand Holds

At the end of class

Metcon:

Dynamic

30 Min Running Clock

0-10 Min

7 Min AMRAP

-60/45 Cal Row

Max Cleans @155/105

10-20 Min

7 Min AMRAP

-60/45 Cal Assault Bike

Max T2B

20-30 Min

7 Min AMRAP

-60 Burpees to Rig

Max Thrusters 95/65

 

Foundational

30 Min Running Clock

0-10 Min

7 Min AMRAP

-45/35

Max KB Swings

10-20 Min

7 Min AMRAP

-45/35 Cal Assault Bike

Max Knees to Elbow/V-Ups

20-30 Min

7 Min AMRAP

-45 Burpees to Rig

Max DB Thrusters

 

Mobility:

Pre – 30/30 sprints on the bike for 5 minutes

Post – 5 Minute cool down on the bike

 

 

SKILLS CLASS 

Toes to bar

Double Unders

Rope Climb

 

 

MOBILITY CLASS

Shoulder Range

Thoracic Spine

Front Rack and Over head position

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