Join Virtual Class @7am, 9am, or 5pm. Core and Cardio @ 12pm. HIIT/ Sculpt @ 1pm. Mobility @ 4pm
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Mad Hatter
10 Min Clock:
Run 1 Mile
Max Burpees in remaining time
Rest 5 Min
6 Min Clock:
Run 800m
Max Burpees in remaining time
Rest 5 Min
3 Min Clock:
400m Run
Max Burpees in remaining time
Warm-Up
:30 Jog Out/High Knees/Jumping Jacks
:30 Jog Back/Butt Kickers/Line Hops
:30 Quad Stretch and Reach
:30 Step Down and Up Plank Burpees
:15 Jog in Place
:30 Figure 4
:30 Step Down and Up Burpees
:15 Jog in Place
:30 Down Dog+Gas Pedals
:30 Jump Back Step Up Burpees
:15 Jog in Place
:30 Knee Pulls
:30 Jump down and Up Burpees
Warm-Up Round
200m Jog
5 Burpees
Modifications
Time Domains for distance:
1 Mile: 3:00/3:30 out and back
800m: 1:30/2:00 out and back
400m: :45/1:00 out and back
Time Domains for alternative Cardio Movements (Bike, Row, High Knees+Mountain Climbers, Jumping Jacks, Butt Kickers, Walk, Climb Stairs):
7:00/4:00/1:30
Burpees: Up Downs/Tuck Jumps/Push-Ups/Air Squats/Box Jumps/Lunges
WOD Guidance
Today’s all about finding that fine line, push the pace on the runs, but not too hard where you can’t come right in and push hard on the burpees. You have plenty of rest between rounds today, so treat each round as if it was your only workout for the day!
Daily Tabata
QOD
Would you rather only be able to use a fork or only be able use a spoon for the rest of your life? (No, a spork is not an alternative answer!)