August challenge: how many classes can you squeeze in?
Can you attend 12 classes before the end of the month?
And because you asked for it, check out the new schedule with 6am and 4pm classes! Make sure to sign up in MINDBODY.
MONDAY 8/10/20
PART A | For time:
30 Toes-to-bars | Hollow rocks
15 Back Squats, 60% 1RM | 30Weighted walking lunges
Run, 1200 m | 1500m row
24 Toes-to-bars | Hollow rocks
12 Back Squats, 60% 1RM | 24Weighted walking lunges
Run, 800 m | 1000m row
18 Toes-to-bars | Hollow rocks
9 Back Squats, 60% | 18Weighted walking lunges
1RM Run, 400 m | 500m row
Equipment: Bar & weights or dumbbell or kettlebell; Pull up rig or space for hollow rocks; Running shoes & routes or rower
TUESDAY 8/11/20
PART A | 4 Rounds for quality:
4 Eccentric Pull-ups (10 count negative) | Eccentric chair pull up
16 Single-leg RDLs (8 per side)
24 Russian Twists (24 per side)
PART B | 10 Minute AMRAP:
10 Deadlifts 185/125 | 10 Single leg deadlift per leg
10 Box Jumps | Step ups or tuck jumps
10 Deadlifts 185/125 | 10 Single leg deadlift per leg
50 Double Unders
Equipment: Pull up rig or chair; Bar + weights and/or dumbbells/kettlebells; box
WEDNESDAY 8/12/20
PART A | EMOM for 3 rounds:
Side Plank
Other Side Plank
Tempo Push-ups (3012)
Rest
PART B | 3 Intervals, each for time:
50ft Handstand Walk | 100ft Bear crawl
6 Burpees
12 Thrusters 95/65 | Reduce weight
4x50ft Shuttle Sprint
Rest 3 mins between each interval
Equipment: Bar + weights or kettlebells/dumbbells