Saturday
Announcements
9:00 am w/ Daniel LAB (zoom)
https://us04web.zoom.us/j/456401432
10:00am w/ Alex Yoga (zoom)
https://us04web.zoom.us/j/964644944?pwd=Szd2TVBBMFpDQkEvci80M0I3anRwUT09
11:00am Meditate w/ Coach Lyndsey (30 min zoom)
https://us04web.zoom.us/j/652300907
Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES*
ROUND 1:
1 – 45s Lunges
2 – 100m Run + Max Bicep Curls
*Progress in ROUND 2
1 – 45s Suitcase Lunges
2 – 100m Run + Max DB Deadlifts
Then …
ROUND 3:
1 – 45s Step Ups
2 – 100m Run + DB Hang Muscle Cleans
Strength
Metcon (AMRAP – Reps)
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
Strength – HOME
Metcon (AMRAP – Reps)
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
400m Run
20 Box Jump (24/20)
20 Up-Downs
20 DB Hang Power Cleans (35/20)|(25/15)
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans
(Score is Rounds + Reps)