fbpx
Loading Events

« All Events

  • This event has passed.

INTERVAL TRAINING:  3 x 8 Min. Stations (Ropes, Strength, Conditioning)

Thursday, May 6

INTERVAL TRAINING:  3 x 8 Min. Stations

  • 1-2 min. off between stations to clean rope handles

Station 1:  8 Min. E2MOM:  Ropes

  • 20x R: x25 Big Slams

  • 20x R: x25 (E.S.) MB Toe Taps

  • 20x R: x25 (E.S.) Alternating Small Waves

  • 20x R: x25 (E.S.) Lateral MB Toe Taps

Station 2:  8 Min. E2MOM:  Strength

– R: x12 reps of each, W: x10 reps of each, B: x8 reps of each

  • MB Squat Press Out  B: MB or BW Squat

  • Push Up Progression (5x negatives)

  • MB Supine Pullovers

Station 3:  8 Min. E2MOM:  Conditioning

  • Parking Lot Loop (evening classes:  4 touches flags <> curb) (Non-Impact:  Bike 15/12/8 Cals)

  • 5x (e.s.) ½ Kneeling Side MB Slams

Finisher:  4 Min. Rolling Core

  • :30 sec @ each:  hollow > side plank R > superman > side plank L, repeat

 

 

ONLINE (and rain/cold) VERSION:  4 x 6 Minute Tabata

-:20/:10 x 2 each move

-1 MIN REST between rounds

  • Min 1:  Push Up Progression (Hands Elevated/Negatives–Yoga–Tennis–Weighted)

  • Min 2:  Lateral Toe Taps (Non-Impact: Lateral Lunges)

  • Min 3:  MB Squat Press Outs (light KB)

  • Min 4:  Toe Taps (Non-Impact:  Fast March)

  • Min 5:  Supine KB Pullovers (light KB)

  • Min 6:  High Knees (Non-Impact: Mountain Climbers) OR ~1 minute run

Finisher:  4 Min. Rolling Core

  • :30 sec @ each:  hollow > side plank R > superman > side plank L, repeat

Details

Date:
Thursday, May 6
View Calendar:
,

Kirkwood = Red | O4W = Teal | All other events = Blue

© 2021 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in