Thursday 7.16

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

    • Today’s kids class will need 1 lightweight ball (or a pillow) to do wall ball shots with.

  • NEW SCHEDULE

    • Functional 60 classes take place Monday through Friday at the following times: 6:00am, 7:00am, 8:00am, 11:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm. RSVP in TRIIB.

    • Reminder: No Parking Lot Parties on Tuesday or Thursday!

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

7/16/2020 - At Home Fitness Part 1

Score Type:: Not Scored

Description:

WARM-UP - 2:00 Easy run out, then run hard back
-then-
3x:
5/5 Crossover Box Step Ups with a slow descent
5/5 Curtsey Squats
5 Inch Worms with 3 scap push ups in bottom

7/16/2020 - At Home Fitness Part 2

Score Type:: Total Time

Description:

CONDITIONING: 
For time: 
100m Run 
30 DB Box Step-ups (single DB)
100m Run 
15 Pull-ups (or Bentover rows)
100m Run 
30 DB Snatch, alt arms  
100m Run 
15 Pull-ups
100m Run 
30 DB Snatch 
100m Run 
15 Pull-ups 
100m Run 
30 DB Box Step-ups 
100m Run 
*Want to experience absurdly high levels of difficulty? Use 2 dumbbells/kettlebells.

7/16/2020 - At Home Fitness Part 3

Score Type:: Not Scored

Description:

ACCESSORY: 
3 x
15 Hip Thrusts + :15 Hip Thrust Hold
15 Leg Curls (Bands or Floor Sliding) 

7/16/2020 - At Home Fitness Part 4

Score Type:: Not Scored

Description:

MOBILITY: 
1:00 Karate Chop Stretch/Side
1:00 Couch Stretch/Side

Tim Paulson