NapTown @ Home Programming 6/3-6/13

We understand that these are unprecedented times with things continuing to evolve from day to day and week to week. That is why we want to share with you a sneak peek of the programming for the next 10 days to get you excited to be back in the gym!
Wednesday:
Workout:
7:00 AMRAP
10 Box Jumps/Good Morning
20 KB Swings/Single Leg Deadlift
30 Shoulder to Overhead
3:00 Rest
2 Rounds
30 Box Jumps/Good Morning
20 KB Swings/Single Leg Deadlift
10 Shoulder to Overhead
Thursday:
Workout:
7 Rounds
:30 Max No Push Up Burpees
:30 Max Thrusters/Jumping Air Squats
1:00 Rest
Core Finisher:
4 Rounds
:15 Russian Twist
:15 Leg Raises
:15 Hollow Body
:15 Plank
Friday:
Workout:
5:00 x 4 Rounds
50 Single Jumps/Jumps
30 Get Up Get Downs
Max Step Ups/Lunges in Remaining Time
Saturday:
Warm Up:
6:00 Alternating EMOM
:30 Push Ups
:30 Hollow Rocks
Workout:
5:00 AMRAP
10 Goblet Squats/Air Squats
10 Burpees
2:00 Rest
5:00 AMRAP
10 Goblet Squats/Air Squats
20 Mountain Climbers
Sunday:
MOVE Class, active rest, full rest day (yes, you should take rest days)
Monday:
Workout:
30:00 AMRAP
10 Get Up Get Down
20 Lunges
30 Shoulder Taps
200m Run/1:00-1:30 Cardio of choice
Tuesday:
Workout:
5 Rounds
10 Ground to Overhead
30 Bicycles or Knee to Chest
5 Burpees
1:00 Rest Between Rounds
Wednesday:
Workout:
For Time
50 DB Floor Press/Push Ups
50 Calorie Row/75 Sumo Deadlift High Pulls
25 DB Floor Press/Push Ups
25 Calorie Row/35 Sumo Deadlift High Pulls
Thursday:
Workout:
16 Rounds
30 Jumping Jacks/100m Run
15 Russian Twists
5 Goblet Squats
**Alternate between running and jumping jacks
Friday:
Workout:
20:00 AMRAP
150 Single Unders/Jumps
30 Plate Jumps
30 Situps
Saturday:
Workout:
Every 5:00 x 5
200m Waiter’s Walk/:30 Plank & :30 Side Plank R/L
12 Devil’s Press/Burpee Lunges

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