NapTown @ Home 4/6/20

20:00 AMRAP:


  • 10 Get Up Get Downs
  • 10 Pull Ups/Rows/T Lifts
  • 10 Lateral Lunges


  • 10 Get Up Get Downs
  • 10 Pull Ups/High Pulls
  • 10 Goblet Lateral Lunges

Today is a long AMRAP of mostly bodyweight movements, focusing on balance and coordination. Get as many rounds as possible of the triplet in during the 20:00.

The get up get downs can be scaled by using a counter balance to assist you in standing up or using your hands to help get you off of the ground.

The pull ups can be scaled to use a chair or box to assist you in getting over the bar if you are still working on strength or to hinged T lifts to engage the lats and back if you do not have equipment. If you have some weight but no pull up bar, you can scale to a single arm high pull.

The lateral lunges can be with or without a weight. Aim to keep both feet fully planted on the ground as you move through these reps and scale back by limiting your range of motion as needed.
You can make this more difficult by performing a chest to bar pull up or even a bar muscle up if you have access to a pull up bar and the space for it.

You can also challenge yourself by using a heavier weight for the lateral lunges.

Class Descriptions:

Fitness classes last around 45-50min! Classes are categorized as weighted vs. bodyweight.  You are welcome to join any class, whether you have equipment or not, but the coach will be leading the class based on the description listed. If the class is listed as bodyweight, then the coach will lead a warm-up and workout using no equipment. Weighted classes will be lead with the intention that all participants have a weight but you are able to modify to a bodyweight version on your own as needed (or vice versa). 

Specialty classes last 30 minutes and focus on a specific skill. Core class will be focusing on movements that help you to create a stronger midline. The mobility class will help you to get stretched out and fix your body after long periods of sitting. Buns and guns is an accessory driven class where we will focus on more isometric and targeted work to develop one muscle group at a time rather than using your whole body. Karate will be led by Richie and focusing on teaching some basics of karate. 

You can view the most up to date schedule and sign into class through Pike13!

All 4PM Public Fitness classes can be accessed here!

All 2:30PM Public Kids classes can be accessed here!