Thursday 10/30

We are looking into adding a few new services to RedZone! There will be sign up sheets on the front desk to let us know if anyone would be interested in some new classes. 

One new service we are looking into is the addition of a spin class. Once we know how many people would be interested then we will establish times and number of classes.

Another new service is the addition of a martial arts/ self defense class. Same thing, once we get an idea of how many people we have interested we will establish times. 

Fitness
Strength
A1.  Single arm db thruster 
4 sets x 5 each arm 
Rest 1 minute 
A2. Farmers walk 
There and back on turf
4 sets building each set
Rest 1 minute 

Wod
All at 80% pace 
5 minute amrap 
10 ohs (75/55)
10 burpees 
10 knee to elbows 

3 minute rest 

5 minute amrap
200 meter row 
14 kb swings 53/35
21 abmat sit ups 

Performance
Strength
A1.  Single arm db thruster 
4 sets x 5 each arm 
Rest 1 minute 
A2. Farmers walk 
There and back on turf
4 sets building each set
Rest 1 minute 

Wod

All at 80% pace 
5 minute amrap 
10 power snatch @95/65
10 burpees 
10 toe to bars

3 minute rest

5 minute amrap
7 cal ab 
14 kb swings 70/53
21 abmat sit ups