Saturday 6.27

Join us for our LIVE Zoom classes! Click the links below to access the AM or PM class. *After joining the room and dialing in, please mute your microphone (to better hear the coach’s instruction), and turn your video on so we can SEE you and COACH you from here.

*Please note: When you sign into a live class, you will now be required to enter password 14850.

Here is a link to the Pallas Fitness YouTube page, where Tim posts daily movement breakdown, progressions and scaling tips for each days workout!

https://www.youtube.com/channel/UCXnEj553Bgnb3NHbCP2uTqw

6/27/2020 - At Home Fitness Part 1

Score Type:: Not Scored

Description:

WARM-UP - 4:00
3 Vertical Jumps to 1/4 squat landing (start easy, add explosiveness as you go)
6 Single Arm Russian KBS
12 Alternating Diagonal Toe Touches
-then-
3x
5 Cat Cows
5/5 Bird Dogs (high plank)
15 Air Squats

6/27/2020 - At Home Fitness Part 2

Score Type:: Total Weight

Description:

STRENGTH:
Hang Squat Clean:
3 x (3 Muscle Clean + 3 Tall Clean) 
6 x (1 Hang Clean Pull + 1 Hang Squat Clean)
*May build if you have a barbell available

6/27/2020 - At Home Fitness Part 3

Score Type:: Total Time

Description:

CONDITIONING:
Audre Lorde (1934-1992)
“Your Silence will not protect you”
For time:
400m Run
34 KB Swing 
34 Wallball 
34 Sit-up 
800m Run 
92 KB Swing 
92 Wallball 
92 Sit-up
1600m Run 

6/27/2020 - At Home Fitness Part 4

Score Type:: Not Scored

Description:

PUMP PARTY!
3 x
10 Slow Curls + 15 Fast Curls 
10 Slow Tricep Ext + 15 Fast Tricep Ext 

MOBILITY: 
1:30 Seated Double Pigeon
1:30 Single Leg Saddle

Tim Paulson