NapTown @ Home 3/25/20

5:00 AMRAP/1:30 Rest x 3 Rounds


  • 5 Sit Up to Push Ups
  • 10 Air Squats
  • 10 Broad Jumps


  • 5 Sit Up to Push Ups
  • 10 DB/KB Squat Clean

This is an interval workout with 3 sets of 5:00 of work followed by 1:30 of rest. You will accumulate as many rounds as possible during the 5:00 and start back at the beginning of the above listed work when the next 5:00 interval begins.

The kettlebell/dumbbell cleans will be performed as 10 total or 5 reps per side. If you have a barbell, medicine ball, or use a backpack, then you can perform 10 reps total.

The push ups can be done from your knees or with your hands elevated. If the transition from sit up to push up is difficult, then you can perform 5 sit ups then 5 push ups rather than going back and forth.

The broad jumps can be scaled to a good morning if you do not have the space or need to modify to a lower impact option.

If you do not have access to a DB or KB but want to perform a squat clean, then try filling up a back pack with some weight as an alternative.
Go fast on this workout for a greater challenge! You can also make this workout more difficult by using heavier weights on the cleans.

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!