10:00 AMRAP:
Bodyweight:
- 6 Jumping Air Squats
- 6 Handstand Push Ups
- 18 Flutter Kicks
Weighted:
- 3 DB Squat Cleans L/R
- 6 Handstand Push Ups
- 18 Flutter Kicks
Your work today will start with a bit of skill and mobility work before diving into the ten minute AMRAP above. For the AMRAP, you will complete as many rounds as possible in ten minutes of a squat variation, an upside down push up variation, and a core movement in the flutter kicks.
You can scale the jumping air squats to a simple air squat with no jump or you can limit your depth on the squats as needed to keep you in a safe range of motion.
The handstand push ups can be scaled back to a piked push up from your toes or knees. You can also modify to a narrow hand position and perform regular push ups instead of inverting.
The flutter kicks can be scaled back by bending your knees as you flutter the feet or performing a hollow hold with no movement.
The handstand push ups can be scaled back to a piked push up from your toes or knees. You can also modify to a narrow hand position and perform regular push ups instead of inverting.
The flutter kicks can be scaled back by bending your knees as you flutter the feet or performing a hollow hold with no movement.
This workout can be made more difficult performing heavier weighted cleans or by performing a strict handstand push up .
Join Coach Jared at 11AM Saturday morning to honor IMBD Officer Breann Leath with a Hero workout. Check your email or FB Members Only Group for access to this class.
Fitness Schedule
Yoga Schedule
Helpful links:
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!
All 2:30PM Public Kids classes can be accessed here!