August 25, 2020
Tuesday 25th August All outdoor classes now have 12 spaces! Warm-up "400m jog Line Drills by the Clyde (at home alt) Zombie kicks (20x on spot) Lunge and rotate (10x alt) Walking Hip openers (20x on spot) Bunny hops (20x jumps on spot) Side Shuffle L (fast feet L 20s) Side Shuffle R (fast feet R 20s Walk on toes 20ft (20 calf raises) 200m run" Metcon (AMRAP - Reps) EMOM alt 20 Min 1 - 100m Run Min 2 - max alt Lunges with weight ---------------------- Scaled/Silvers: EMOM alt 16 Min 1 - 100m Run Min 2 - max alt Lunges with weight "I mean there's not a lot to be said here is there? Your 100m run should be as fast as you can make it, you may find that rounds 2 and 3 are quicker than your first as your body adjusts and warms into it, probably not though, what with the lunges and all. Your weighted lunges can be with any weight held any way. DB or KB goblet, front rack or suitcase style, sandbag or heavy rucksack at the chest, or if it's a really heavy sandbag on the shoulder. With your lunges try to keep your stance wider than you think you should, you're almost stepping diagonally onto the heel, rather than straight ahead onto the ball of the foot. That's it, that's all I've got, have fun. "