NapTown @ Home 4/10/20

For Quality and For Reps

Part 1:

  • 12:00 AMRAP for Quality
  • 10 Staggered Good Mornings
  • 10 Forearm Push Ups/Floor Press
  • 10 Thoracic Twists
  • 5 Sumo Inch Worms

Part 2:

  • 5 Rounds
  • :30 L Sit Hold
  • :30 Rest
  • :30 Broomstick/PVC OHS
  • :30 Rest
  • :30 Jumps
  • :30 Rest

Today’s workout comes to you in two pieces. Part 1 is a 12:00 AMRAP of different skill, strength, and mobility movements. The goal is to work through this at an easy pace that you can maintain for the whole 12:00 to get your body feeling primed for the second portion of the day. Part 2 is five rounds through some interval work with :30 of work followed by :30 of rest of a cardio movement, gymnastics strength movement, and a barbell (or broomstick) movement. Your score today is your total overhead squat reps.

The L-Sits can be modified to a bent knee version or with one foot on the ground and the other lifted, alternating sides at the :15 mark.

The overhead squats can be modified by limiting your depth or to a back squat or front squat if the overhead position is not happening.

The jumps can be modified to quick step ups to a low surface or another cardio movement of your choosing.
This workout can be made more difficult by performing your L-Sits with the hips off of the floor by either hanging or holding a support position.

The overhead squats could be performed with a DB or KB on a single side, alternating sides at the :15 mark, if you have the strength and mobility for a single arm overhead squat.

The jumps can be modified to double unders or another cardio movement of your choosing for a greater challenge.

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!

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