TODAY’S SCHEDULE

 

5am – Indoor Class

 

6am – Indoor Class

 

7am – Indoor Class

 

NOON – Indoor Class

 

5:30pm – Indoor Class

 

6:30pm – Indoor Class

 

 

 

INDOOR FUNCTIONAL FITNESS

 

PART 1

 

Alternating EMOM for 3 Rounds

A. 5 Strict press (from the floor)

B. 5 Weighted Strict Pull-ups or Ring Rows

C. Rest

 

**RPE 8 (Keep 2 reps in the tank for all work sets)**

 

 

PART 2

 

Tabata: KB Swing

 

REST 2min

 

TABATA: HSPU or BB Push Press

 

*Tabata Scores will be Total Reps

 

 

COOL DOWN

 

1-2 min of Hamstring Stretching on Each Leg

 

1-2 min of Triceps/T-Spine work (to ease out of all of the overhead work)

 

 

HARDWARE AT HOME

 

 

WARM UP:

 

3min EASY AMRAP

5 Squats

5 Sit Ups

10 Shoulder Taps in Plank

 

 

PART 1:

 

3 – 5 ROUNDS

5-10 Push Ups with :03 Down and :03 at the bottom

10 Doorway Sheet Rows (hardest angle) + 10 “Drop Set” Rows

*Rest 2:00

 

 

PART 2:

 

3 ROUNDS

15 “8 Count Body Builders”

30 Sit Ups

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