Winter Storm Quinn Update
Due to winter storm Quinn we are cancelling all Adult and Kids after 10:30am will be cancelled today. Stay updated by visiting out blog and social pages.
Conditioning
40:00 total cap
AMRAP 12
12 Calorie Row
12 Air Squats
9 Ball Slams
– Directly Into –
AMRAP 12
12 Calorie Assault Bike
12 Alternating DB Snatch
9 Push Ups
– Directly Into –
AMRAP fro remaining time
20/15 Calorie Row
20 Air Squats
20 Ball Slams
20/15 Calorie Assault Bike
20 Alternating DB Snatch (10/Arm)
20 Push-ups
AMRAP 12
12 Calorie Row
12 Air Squats
9 Ball Slams
– Directly Into –
AMRAP 12
12 Calorie Assault Bike
12 Alternating DB Snatch
9 Push Ups
– Directly Into –
AMRAP fro remaining time
20/15 Calorie Row
20 Air Squats
20 Ball Slams
20/15 Calorie Assault Bike
20 Alternating DB Snatch (10/Arm)
20 Push-ups
Intent: The goal today is no breaks over 10 seconds. We want an aerobic pace around 70-75%. Back to back AMRAPs with very simple movements can be tricky. Don’t go out to hot just because you can, all movements should be unbroken but not necessarily at a fast pace. Remember to breathe each rep, and choose a push up scale that allows for 9 reps straight through. After the two AMRAPs, you should ramp up your intensity and finish with a sprint to get through the final set of reps and movements.
Finisher
If Time alots:
Coach Led Ab Work or Stretch
Coach Led Ab Work or Stretch