Part 1 & 2
Part 1:
- 9 Min AMRAP:
- 3 Broad Jumps
- 6 Pistols/Narrow Lunges
- 9 Bridges
Part 2:
- 12 Min AMRAP:
- 5-10-15-20-25 etc
- Cleans
- 10-20-30-40-50 etc
- Double Unders/Jumps
Today’s workout begins with a bit of skill work focusing on explosiveness, glute activation, and single leg strength. From there, we will move into a 12:00 AMRAP of an ascending ladder involving a weightlifting movement and a jumping movement.
The pistols can be modified by performing a narrow lunge where your back foot acts as more of a kick stand/support to assist with balance rather than performing a lot of work in the movement.
The cleans can be modified by using a pillow, a book, a backpack or any other compact object in your house if you do not have a traditional weight. If you have a single dumbbell or kettlebell, then you will perform the rep scheme above as total reps, switching sides at or near halfway for each round.
The double unders can be modified to single unders or penguin pats depending on your space and access to a jump rope.
The cleans can be modified by using a pillow, a book, a backpack or any other compact object in your house if you do not have a traditional weight. If you have a single dumbbell or kettlebell, then you will perform the rep scheme above as total reps, switching sides at or near halfway for each round.
The double unders can be modified to single unders or penguin pats depending on your space and access to a jump rope.
This workout can be made more challenging by using more weight or by attempting to perform your double unders unbroken each round.
Fitness Schedule
Yoga Schedule
Social 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!