NEWS

  • Labor Day Schedule: TOMORROW 9/2: ONE Class at 8:30a
  • Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/4

WOD

“Stuff Going On…kinda”

METCON

2 Rounds
24/18 Calorie Bike
50 1-Leg V-Ups
50 DB Step Ups, 20″
50 1-Leg V-Ups
24/18 Calorie Bike
Rest 5 Minutes

Weight: 50/35

MASTERS

2 Rounds
20/16 Calorie Bike
50 1-Leg Tuck-Ups
50 DB Step Ups, 20″
50 1-Leg Tuck-Ups
20/16 Calorie Bike
Rest 5 Minutes

Weight: 35/20

MOVE

2 Rounds
17/14 Calorie Bike
30 Deadbugs
30 DB Step Ups, 20″
30 Deadbugs
17/14 Calorie Bike
Rest 5 Minutes

Weight: 25/15

WOD GUIDANCE & GOALS
The goal for this workout is to race through the first round, come to a complete (almost) rest, and then race through again! The first bike is will take about 90 or less. Chip away at the v-ups in sets of 10-20 reps. Your hips flexors will thank you for taking small breaks. Wrap up the v-ups in around :60-:90. Choose a DB weight for the step ups that you can complete 25 steps before having to break. The step ups will take about 2:00. Back to the v-ups, which will take around :90-2:00 and then race through the bike in less than :90. Target 8-10 minutes per round.

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