Workout of the Day
METCON
For Time:
40/32 Calorie Bike
-then-
24-20-16-12 Kipping Toes to Bar
*20 Walking Lunges after each set
-then-
40/32 Calorie Bike
Notes
Today we are staying with the theme of gymnastics paired with relatively low-skill cardio, now with an additional bodyweight movement and no built in rest.
Bike < 4 min
TTB: 72 reps total. This is appropriate if you can do sets of 5+ reps at a time consistently.
A. 17-14-11-8 Kipping TTB (50 reps)
B. 12-10-8-6 Strict TTB (36 reps)
Overall Scaling Option
30/24 Cal Bike
-then-
4 Rounds
8 Incline Strict TTB
20 Walking Lunges
-then-
30/24 Cal Bike
STRENGTH
3-4 Sets
12-15 Weighted Victorian Raises
-and either-
30 sec Plate Pinch Hold
-or
30 sec L-Sit Hold
Notes
Rest 30-60 sec between exercises.
The plate pinch hold challenges our grip endurance. The L-sit works our hip flexors and core. Pick your poison.
(Group Class Programming WK4/8 )
Coach Clay captivating our hearts with their poetry
Art Show Photo Set by RJ up
Check out the photo album from this weekend’s show.
