Schedule Update
Today’s Open Gym from 0830-1000 is cancelled due to Rupert’s gymnastics workshop.
All other classes are scheduled as normal. Thank you for understanding.
Conditioning
With a partner, alternate after completing each couplet, complete the following.
21-15-9 reps of:
- Wall Balls
- Burpees
21-15-9 reps of:
- Kettlebell Swings
- Push Ups
21-15-9 reps of:
- Calories
- Toes to Bar
Conditioning Notes
Today’s workout consists of three task priority intervals each to be completed by both partners. Partner 1 will first complete 21-15-9 wall balls and burpees. Then partner 2 will complete 21-15-9 wall balls and burpees. Once partner 2 is done, partner 1 will complete 21-15-9 kettlebell swings and push ups. This pattern will continue until each partner has completed all three couplets. There is a 36:00 time cap on the whole workout. This means each couplet should take no more than 6:00 per person.
The wall balls should be performed unbroken. Choose a weight that allows you to accomplish this. The burpees should take no longer than 1:30 on the set of 21. Adjust the reps to 18-12-6 if you think they will take too much time.
The kettlebell swings should be performed unbroken. Choose a weight that allows you to accomplish this. The push ups should be completed in no more than 3 sets each time. You may adjust the number of reps or elevate your hands to accomplish this.
The calories should take no longer than 1:30 for the set of 21. If you think they will take too much time, adjust the number of calories to 18-12-6. The toes to bar should be completed in no more than 3 sets each time. Remember, this couplet should take no longer than 6:00. Adjust the numbers or perform knee raises in order to stay within this time domain.