Hey Training Room Family!
We will be holding one class tomorrow at 8am in both gyms.
Join us on the beach for our traditional 4th of July beach workout on East End Ave in Avon.
Will will be running the 8 am class at the gym in Point Beach.
This workout will be set up to be done with a partner in a YOU go I go format.
There will be 4 stations set up.
We will work for 5 minutes in each station.
Station 1: Pull ups or Body Weight Rows
As many ladders as possible in 5 minutes with your partner
Do these in ladder format alternating with your partner 1-5 or 2-10 rep scheme
When you get to the top of the ladder, go back and repeat (don’t ladder down, go back to 1 or 2)
Rest for 2 minutes
Station 2: Bear Crawls
We will set up cones 20-25 yards apart.
One person will crawl up and back as the other is resting.
Get as many up and back crawls as you can in 5 minutes.
Rest for 2 minutes
Station 3: Burpee or squat thrust with a broad jump or walking lunge (your choice)
You can perform these one for one, or do it in ladder fashion (1-5, 2-10 etc) like the pull ups.
If you are doing burpee/squat thrust broad jumps, you will perform a burpee with an explosive jump.
If you have issues with jumping and landing, you will perform a burpee or squat thrust followed by a walking lunge with each leg.
In Point Beach, you can do burpees in ladder fashion with or with out the broad jump.
Get as many ladders or reps as you can in 5 minutes.
Rest 2 minutes
Station 4: partner run or sand bag carry or row/ski/bike (Point Beach)
We will set cones up 25 yards apart.
Run with or with out the sand bag up and back then your partner goes.
In Point Beach, you will have the option of 100 meter row/ski/bike intervals with your partner.
See how far you get in 5 minutes!
Enjoy this one and have a great holiday!
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