Monday 7.20

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

  • 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.

    • Parking Lot Parties take place on Monday, Wednesday, Friday ONLY at 5:30pm. RSVP in TRIIB. Check your email 1 hour prior to start of class in case of imminent inclement weather. Bring your own yoga mat and equipment for today’s workout. Questions? Email us.

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

7/20/2020 - At Home Fitness Part 1

Score Type:: Not Scored

Description:

WARM-UP - 1:30:
Kang Cossack Squats
-then-
3:00
5 Banded Air Squats
5/5 Banded Side Steps (fire hydrants at home)
5/5 Banded Dip Drives (against wall)
-then-
2x
10 Prone I
10 Wall Slides

7/20/2020 - At Home Fitness Part 2

Score Type:: Not Scored

Description:

SKILL:STRENGTH:
Jerk Tech:
3 x 5 Split Press
3 x 3 Tall Jerk 
5 x 3 Pause Split Jerk (Pause in Dip)
*Perform from the floor if in the gym

7/20/2020 - At Home Fitness Part 3

Score Type:: Total Time

Description:

Every 3 Minutes for 5 rounds: 
6 Squat Clean 
6 Front Squat 
6 Shoulder to OH 
6 High Box Jumps 

7/20/2020 - At Home Fitness Part 4

Score Type:: Not Scored

Description:

ACCESSORY: 
3 x
10 Dips + :10 Hold 
10 OH Weighted Sit-ups 

MOBILITY: 
1:00 Banded Internal Rotation Stretch
1:00 Twisted Cross

Tim Paulson