If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.

STAY SAFE CAPITOL HILL.

Did you know: We added a 6:30pm HIIT class for tonight!

WORKOUT for Wednesday 6/3/2020

3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest

Post total completed reps to comments! Use this timer.

Notes
As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.

Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.

2nd Serving- Need More Work?

every minute on the minute for 30:00 do one snatch

If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.

HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps

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WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!