Due to the 5” of snow we got overnight, we will not be having classes today. If we are able to make it to the gym at some point, we will let you know.
At home workout
A. 5 min AMRAP
28 air squats
14 sit-ups
7 pike handstand push-ups
Rest 2 min
5 min AMRAP
50 doubles unders
10 no push-up burpees
10 Russian twists
Rest 2 min and repeat
B. 3 sets
25 bicycle side to side rotations
15 glute bridges with pause at top;
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2