Friday 7.10

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

  • 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

7/10/2020 - At Home Fitness Part 1

Score Type:: Not Scored

Description:

WARM-UP - 6:00
12/9 Calorie Machine, increase intensity each round (perform 20 plyo step ups at home)
10 Banded Air Squats
10 Banded Glute Bridges

7/10/2020 - At Home Fitness Part 2

Score Type:: Total Weight

Description:

STRENGTH/SKILL: 
Squat Clean Tech: 
3 x (3 High Hang Muscle Clean + 3 Tall Clean)
6 x 1 Clean (w/ slow first pull) 
*May build if able

7/10/2020 - At Home Fitness Part 3

Score Type:: AMRAP

Description:

Every 5 minutes for 6 rounds: (If coming to the gym, and you want to get your lifting + this workout in, only perform 4 rounds of the workout!)
-ODD Rounds: 
AMRAP 4 of: 
400m Run 
Max Squat Cleans w/ remaining time (if in gym, perform a moderate load for singles - if at home, perform alternating arms with KB/DB)
-EVEN Rounds:
AMRAP 4 of: 
400m Run 
Max HSPUs (or Push-ups) w/ remaining time

7/10/2020 - At Home Fitness Part 4

Score Type:: Not Scored

Description:

MOBILITY:
1:00 Figure Four Stretch
2:00 Forward Fold

Tim Paulson