Group Class – Wed, Dec 21

BIO Community Fitness- King George – Group Class

Fortitude (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

Double Under Challenge Day 15 (Checkmark)

Double Unders Warm-up

40 “Speed Singles” w/  HEAVY  Rope  ▶️

AFAP (As Fast As Possible)

• Rest 30s

10 “Big Singles” w/  HEAVY  Rope  ▶️

ASLAP (As Slow As Possible)

• Rest 30s

40 “Speed Singles” w/  MEDIUM  Rope  ▶️

AFAP(As Fast As Possible)

• Rest 30s

10 “Big Singles” w/  MEDIUM  Rope  ▶️

ASLAP (As Slow As Possible)

• Rest 30s

60 seconds of Double Under Practice with  MEDIUM  rope (remember…quality, not quantity!)

2. Skill Work:

Option A (if you only have one rope)

3 or 4 rounds for quality:

30x “Speed Singles”  ▶️

rest 30 seconds

10x “Big Singles”  ▶️

rest 30 seconds

5x Penguin Claps  ▶️

rest 10 seconds

5x “Big Singles” + Max effort double unders (unbroken, try to stay SLOW!)

Option B (if you have a heavy rope available)

3 or 4 rounds for quality:

30x “Speed Singles” w/ heavy rope  ▶️

rest 30 seconds

10x “Big Singles” w/ heavy rope ▶️

rest 30 seconds

5x “Big Singles” + Max effort double unders w/ medium OR speed rope