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

I forgot to mention in the video that if/when you get through 10 rounds, begin to add one rep each min… read more about that below ūüôā

WARMUP

3 Rounds

30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach
30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers

“Bergeron DBeep Test”

On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters or 7 Odd Object Thrusters
7 Alternating Single Dumbbell Power Snatches or 7 Odd Object Ground to Overhead
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

DESCRIPTION

  • The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
  • Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
  • When you are no longer able to complete the work within the minute, the workout is done
  • Your score is total completed rounds and reps
  • The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
  • If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
  • For Example:
  • If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
  • In this scenario, record your score as total completed “On the Minute” rounds
  • To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
  • Round 11: 8 Reps of Everything
  • Round 12: 9 Reps of Everything
  • Round 13: 10 Reps of Everything‚Ķ

SINGLE DUMBBELL GOBLET THRUSTERS

  • Choose a lighter weight that you could complete for 25+ reps unbroken
  • Within the workout, you should be able to complete all 7 reps unbroken each round
  • Use one dumbbell for this movement, holding one head in each hand
  • It’s essentially like holding a very short barbell
  • Substitute an odd object thruster or another movement listed in “modifications”

ALTERNATING SINGLE DUMBBELL POWER SNATCHES

  • Let’s also choose a weight here than you can complete unbroken each round
  • Both heads of the dumbbell touch the ground
  • Alternate hands every rep
  • Substitute an odd object ground to overhead or another movement listed in “modifications”

BURPEES

  • These are standard burpees
  • Chest and thighs touch the floor
  • Get some air under the feet
  • Small clap with hands overhead
  • You can jump up or step up out of the bottom

MODIFICATIONS

OVERALL WORKOUT

  • Reduce Reps of Each Movement

SINGLE DUMBBELL GOBLET THRUSTERS

  • Odd Object Thrusters
  • Wallballs
  • Medicine Ball Squat Cleans

ALTERNATING SINGLE DUMBBELL POWER SNATCHES

  • Odd Object Ground to Overhead
  • Slamballs
  • Medicine Ball Slams
  • Box Jumps

TIPS

  • You can work through these rounds in 1 of 2 ways
  • The first option is to move very quickly through the 21 reps
  • This gives you more rest, but gets the heart rate up quite a bit
  • The second option is to move at a steady pace through the 21 reps
  • This gives you less rest before beginning the next round, but may allow to sustain longer
  • In either option, look to make your transitions quick, as every second counts within the minute

Body Armor

AMRAP 5:
Strict Pull-ups

Every Minute on the Minute:
7 Dumbbell Push-ups

  • Today’s body armor is max strict pull-ups in 5 minutes
  • However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute

STRICT PULL-UPS

  • If you have 8+ strict pull-ups unbroken, try to complete this as written
  • If you’re not there yet, consider one of these subs:
  • Banded Strict Pull-ups
  • Ring Rows
  • Bent Over Rows (Barbell or Dumbbell)

DUMBBELL PUSH-UPS

  • Place your hands on dumbbell handles to create a slight deficit
  • Position the bells wide enough to allow your chest to make contact with the floor
  • The push-ups happen on the (0-1-2-3-4)
  • Choose a number of push-ups that you can complete unbroken
  • You can also choose one of these variations:
  • Reduce Reps
  • No Deficit
  • Knee Push-ups
  • Elevate Hands (Box, Bench, Chair)