NapTown @ Home 4/7/20

Part 1 & Part 2:

BODYWEIGHT VERSION:

  • 2 Rounds:
  • 1:00 Wall Sit Hold
  • 1:00 Air Squats
  • 1:00 Rest
  • 1:00 Plank Hold
  • 1:00 Push Ups
  • 1:00 Rest
  • THEN
  • 9:00 AMRAP
  • 3 Tuck Jumps
  • 6 Air Squats
  • 9 Handstand Push Ups

WEIGHTED VERSION:

  • 2 Rounds:
  • 1:00 Wall Sit Hold
  • 1:00 Air Squats
  • 1:00 Rest
  • 1:00 Plank Hold
  • 1:00 Push Ups
  • 1:00 Rest
  • THEN
  • 9:00 AMRAP
  • 6 Power Cleans
  • 6 DB Squats
  • 18 Shoulder to Overhead

Today’s workout comes in two pieces, a bodyweight and isometric hold starter and a quick AMRAP finisher with some spicy skill movements. You can choose the weighted or bodyweight version or feel free to mix and match depending on your equipment access.

You can modify the plank hold and push ups today by dropping to your knees or elevating your hands to change your angle.

The handstand push ups can be scaled to a down dog push up or by elevating the feet on a box or chair and performing a pike push up from there.
You can make this workout more challenging by performing handstand push ups in the weighted version instead of shoulder to overhead.

Also in the weighted version, you can perform 6 reps of the power cleans and squats with a pair of bells or a barbell rather than one in each hand to add more weight to the system.

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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