Zoom Class Schedule:

Monday- 6:30am & 9:00am

Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Wednesday- 6:30am & 9:00am

Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Friday- 6:30am & 9:00am

Saturday- 9:00am

Login for all ZOOM classes- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

WARM-UP

8 Minutes Straight
200m Run *
1 Minute Glute Bridges Video

200m Run *
1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video

200m Run*
1 Minute Glute Bridge Walkouts Video

200m Run*
1 Minute Active Dive Bombers Video

*200m Run or 200m Run Substitute

WOD

For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-ups

no equipment

For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows

STIMULUS

DESCRIPTION

  • In this chipper style workout, we’ll alternate between running and either dumbbell movements or strict pull-ups
  • We expect this workout to be on the longer side, taking around 18-25 minutes to complete

STRICT PULL-UPS

  • Choose a rep number or variation that takes 2 minutes or less to complete

DOUBLE DUMBBELL POWER CLEANS

  • Only one head of the dumbbell has to touch the ground at the bottom of each rep
  • Choose a weight here that allows you to complete at least 10 reps at a time

DOUBLE DUMBBELL PUSH JERKS

  • We’re getting the dumbbell from our shoulders to overhead here
  • This is ideally the same weight as the power cleans – something you can complete at least 10 reps at at time

RUN

  • See below for run substitutions

MODIFICATIONS

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Row
  • 40 Odd Object Rows

DOUBLE DUMBBELL POWER CLEANS

  • Single Dumbbell Power Cleans
  • Odd Object Ground to Shoulder

DOUBLE DUMBBELL PUSH JERKS

  • Single Dumbbell Push Jerk
  • Odd Object Shoulder to Overhead

RUN

  • 400 Meters:
    • 500 Meter Row
    • 1000 Meter Bike Erg
    • 40/30 Calorie Schwinn Bike
    • 28/20 Calorie Assault or Echo Bike
    • 30 x 10 Meter Shuttle Runs
  • 800 Meters:
    • 1000 Meter Row
    • 2000 Meter Bike Erg
    • 80/60 Calorie Schwinn Bike
    • 56/40 Calorie Assault or Echo Bike
    • 60 x 10 Meter Shuttle Runs

TIPS

  • Break up the strict pull-ups into smaller sets – something you see yourself being able to hold or improve upon the second time around
  • Push for larger sets on the dumbbell movements as there is about 4 minutes of β€œrest” between them during the longer 800 meter run
  • Move at a moderate pace on the runs that allows you to accomplish your game plan on the dumbbells and strict pull-ups

BODY ARMOR

Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.

MODIFICATIONS

  • Intention is to push respective to our own level
  • Break as needed, preferring the :20s “on” time (so we can hold the :10s statics)
  • Hollow hold can be modified by bending knees and/or keeping arms by sides
  • Glute bridges can be done with feet elevated, or flat on floor