Did you hear? We are Totaling this Saturday in Hadley!! Doors open at 9.00 and the Total starts at 9.30!  And! We have complimentary tickets to the UMASS Home Opener Football Game for Saturday night!

Did you hear? We are Totaling this Saturday in Hadley!! Doors open at 9.00 and the Total starts at 9.30!

And! We have complimentary tickets to the UMASS Home Opener Football Game for Saturday night!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. “Death by Pull-ups”

With a continuously running clock, on the first minute, do one pull-up. On the second minute two pull-ups, the third three pull-ups, etc., continuing as long as you are able. When you can no longer complete all pull-ups within the minute, you’re done.

LIII: Chest to Bar Pull-ups

LII: as written or scale pull-up variation as appropriate

LI: pull-up variation as appropriate. Stop at 10 minute mark.

20 minute time cap.

 

3. ⭐Rest 6 minutes

4. “Death by Burpee”

With a continuously running clock, on the first minute, do one burpee. On the second minute two burpees, the third three burpees, etc., continuing as long as you are able. When you can no longer complete all burpees within the minute, you’re done.

LIII: over barbell

LII: as Rx’d, scale burpees as needed

LI: only go to 10 minute mark, scale burpees as needed.

 

 

 

Have fun!

Comment