Tuesday 7.7

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: 976 6028 3949

  • 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

7/7/2020 - At Home Fitness Part 1

Score Type:: Not Scored

Description:

WARM-UP - 4:00:
Row, get faster every 1:00 (if at home, run in the same format)
-then-
1:30 Inch Worms
1:00 Glute Bridges
1:00 Iron Cross
1:00 10 Shoulder taps + 10 Scap Push Ups (high plank)

7/7/2020 - At Home Fitness Part 2

Score Type:: Total Weight

Description:

STRENGTH: 
3 x 
10 Single Leg Deadlift (slow descent), each leg (if in the gym, perform 10 deadlifts at a moderate load with a slow descent)
10 Single Arm Row (2 sec hold at top of each rep), each arm  (if in the gym, may perform 10 ring rows or 5-10 strict pull ups)

7/7/2020 - At Home Fitness Part 3

Score Type:: Total Time

Description:

CONDITIONING: 
3 rounds for total time of: 
20 Calorie Machine (or 20 plyo step-ups each leg if at home) 
10 Alt. Devils Press 50/35lb DB
10 Burpee Box Jumps 24"/20"
Rest exactly 2:00 minutes

7/7/2020 - At Home Fitness Part 4

Score Type:: Not Scored

Description:

ACCESSORY: 
3 x 
20 Reverse Flyes
20 Leg Curls (Bands or Floor Sliding) 

MOBILITY: 
2:00 Seated Straddle
1:00 Elbow to Instep

Tim Paulson