Thursday 10.15.20

GROUP PREP

3 min cardio
1 Round:
–Line drills: high knees, butt kickers, toy soldiers, cradle stretch
–5 Roll Over V-Sit https://vimeo.com/189037857
–10ea Kneeling Thoracic Rotation https://vimeo.com/371395310
–20 Alt. Shoulder Taps w/ a:01sec pause at the top of each rep
–:20sec Side Plank Hold

1min each side: Banded Shoulder Distraction

1min single unders and double unders

STRENGTH

Bulgarian Split Squat (weight or no weight)

3×5 each side

Strict Toes to Bar (or Toes as high as possible, or sub toes to the rig)

3×5-10

Bent DB Delt Raise

3×10

WOD

“Annie-are-you-OH-k?”

For time:

  • 50 Double Unders
  • 50 Sit-Ups
  • 10 OH Walking Lunges (45 bumper plate/25 bumper plate)
  • 40 Double-Unders
  • 40 Sit-Ups
  • 10 OH Walking Lunges (45/25)
  • 30 Double-Unders
  • 30 Sit-Ups
  • 10 OH Walking Lunges (45/25)
  • 20 Double-Unders
  • 20 Sit-Ups
  • 10 OH Walking Lunges (45/25)
  • 10 Double-Unders
  • 10 Sit-Ups
  • 10 OH Walking Lunges (45/25)

MOBILITY

Couch Stretch, Pigeon Pose

OPTIONAL POST WOD

4 Rounds:

25ft Handstand Walk/1min Handstand hold/1min Plank hold (accumulate) – 1 length of the rig

100ft Farmer’s Carry (choose your weight) – 4 lengths of the rig

Rally Week Schedule Changes!

Due to a lot of our instructors leaving town on vacation, and limited class sizes for Rally Week, we have cancelled some classes. Don’t worry! We’ll all be back next week 😊.

Cancelled:
8/12 Wednesday 8:30am Cycle w/ Rebecca
8/12 Wednesday 9:30am Restorative Yoga w/ Melissa
8/13 Thursday 8:30am Park Yoga w/ Nicole Douglas
8/13 Thursday 5:30pm Hybrid Vinyasa w/ Clarissa
8/14 Friday 9:30am Power Yoga w/ Nicole Olson

Schedule Changes for this week:
8/16 Sunday 9:30am Gentle Flow Yoga will be at Salem Park w/ Sara DeBeaumont!!

Rally – Class Cancellations

Reminder!! We have some class cancellations for Rally! No Power Yoga @ 9:30am tomorrow, Friday 8/7! Sorry for the inconvenience.. we have a lot of instructors getting the heck out of here this week. Make sure to check the Mindbody app for a few cancellations for Rally! We will be back in full force the week after 🧘‍♀️🚲 🏋️‍♂️

We have made the hard decision to close on Tuesday after the last class. We will continue with a schedule of online classes. We will still book on Mindbody. We will release that schedule ASAP, with instructions.

We will allow equipment and prop rentals during this temporary closure, including:

Yoga props – mats, blocks, bolsters, straps – check out with instructor

Spin Bike checkouts to those with unlimited memberships first, then first come, first served. (Text Melissa at 605-645-2216 to reserve)

Kettlebells – check out with instructor

We will post our online schedule as soon as we can!! Thank you for your understanding!! Let us know if you have any questions.