Todays Schedule: 6am WOD, 8am BOOTCAMP WOD, 9am WOD, 530 SPIN, 530 WOD, 630 WOD
Please make sure to sign up (class is capped at 10).
Please do not share equipment and clean your equipment thoroughly after use.
“Spend the first 20 min of class building up to the heaviest load of Thrusters then break bars back down
“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings
21 Thrusters
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings
15 Thrusters
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings
9 Thrusters “
“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)”
““4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)”
Tabata Bootcamp 20 seconds on / 10 seconds off
Burpees
KBS
Reverse Lunges
Mountain Climbers
Wallballs
Dumbbell Chest Press (floor)
Jumping Squats or Air Squats
Russian Twists
Repeat 4 x