NapTown @ Home 4/4/20

@ Home Open Workout 1

Rx’ed:

  • 10:00 AMRAP
  • 10 Air Squats
  • 9 Dumbbell Snatches Right (50/35)
  • 10 Push Ups
  • 9 Dumbbell Snatches Left (50/35)

Scaled:

  • 10:00 AMRAP
  • 10 Air Squats
  • 9 Dumbbell Snatches Right (50/35)
  • 10 Push Ups
  • 9 Dumbbell Snatches Left (50/35)

This workout is as many rounds as possible in 10:00 of bodyweight movements (air squats and push ups) paired with single arm snatches on the right and left side. You can perform the snatches with any object in your house (soup can, water bottle, growler, kettlebell etc).

The air squats can be scaled back by limiting your depth. Use a chair or couch of some sort to aim for consistency if you opt to limit your depth.

Push ups can be scaled back by dropping to your knees or using a chair, couch, table etc to elevate your hands and take weight off of your push up.

The dumbbell snatches can be modified to a hang snatch if going from the floor is uncomfortable or by scaling the weight back
Get as many reps as you can to push yourself on this one!

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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