Aloha and Happy Holidays! Visiting guests please complete your waiver and payment online prior to coming to class if possible. This will help keep our classes running on time during the holiday season. If unable to complete online, please arrive 5-10 min early to complete your waiver/payment ahead of time. Mahalo!
STRENGTH PRIMER: (4 Min)
3 Sets
10 Jerk Grip Overhead Alternating Lunges
10 Bent Over Rows
BeachFit will use a Plate
STRENGTH:
#backsquat waves (15 min )
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
*Percentages are off of your 5 RM Back Squat or 87% of 1RM
BeachFit will do:
AMRAP 14
7/5 Cal Bike
10 Goblet Squats
7/5 Cal Bike
10 Jumping Alternating Split Lunges
12 Pusups (Scale to 12 Plank Taps per side)
WOD:
#dopamine
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike or Erg Bike
* We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes
** Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00. To accomodate for a bigger class we will add a second group starting at 3:00, 8:00, 13:00, 18:00, and 23:00
