Thursday 7.2

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.

  • 8:30am Live Zoom Class HERE. Meeting ID: 811 9655 9962

  • 10:00AM Live Pallas Kids Class HERE. Meeting ID: 816 6458 9782

    • Thursday’s Kids Class will need 1 item to do Overhead Lunges with (broom, hockey stick, PVC pipe) and a location to do Plyo Step Ups (stairs, couch, low box).

  • 12:00PM & 5:30PM: Join us for Parking Lot Party fitness, Monday-Friday at 12:00PM and 5:30PM. Check your email 1 hour prior to start of class in case of imminent inclement weather. See you at Pallas!

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

7/2/2020 - At Home Fitness Part 1

Score Type:: Not Scored

Description:

WARM-UP - 6:00
5 Single Leg Deadlift (no weight, slow)
10 Single Leg Hops
:15 Single Leg Balance (close eyes, hands at sides for additional challenge)
*Do this all on one leg, then repeat on the other leg.
-then-
20 Banded/Lightweight Good Mornings
:40 Suitcase Hold Each side, complete a side bend every :10 seconds

7/2/2020 - At Home Fitness Part 2

Score Type:: Total Weight

Description:

STRENGTH:
Weighted Hip Thrust: 
3 x 
3x(5 Hip Thrusts + :05 Hold) 

7/2/2020 - At Home Fitness Part 3

Score Type:: Rounds and Reps

Description:

CONDITIONING:
AMRAP 12 of: 
3-6-9-12-…
10 Calorie machine (or 100m run or 30 Plyo Step-ups) 
Deadlift 
Box Jump (or Tuck Jump) 
*to be clear the machine/run/step-up doesn’t change. 
Only the deadlift and BJ reps ascend every round.

7/2/2020 - At Home Fitness Part 4

Score Type:: Not Scored

Description:

ACCESSORY:
3 x 1:00 Farmers Hold, 1:00 Rest 
*Scale to object pinch 
3 x
:20 Hollow Hold, :10 Rest 
:20 Superman, :10 Rest 

MOBILITY:
1:00 Kneeling Forearm Stretch
2:00 Seated Straddle
1:00 Single Leg Saddle

Tim Paulson