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
WARMUP
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats
WOD
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
DECSCRIPTION
- A new round starts every 5 minutes in this interval workout (0-5-10-15)
- You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
- We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
- The order of the dumbbell movements flip flops in rounds 3 and 4
- Record your time for each of the 4 rounds – as your score is the total of these times added together
DUMBBELL MOVEMENTS
- In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken
- This should be a moderate set of dumbbells that is challenging, but manageable
- If you’re on the fence – go on the lighter side and move faster
- Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements
- Here are some things to consider:
- Clean and Jerks:
- Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom
- You can push press or push jerk the dumbbells overhead
- Devils Press:
- This movement is a combination of a dumbbell burpee and a double dumbbell snatch
- The chest should make contact with the floor on each rep
- Swing the bells overhead without pausing at the shoulders
OVER AND BACK DUMBBELL HOPS
- This movement is performed exactly as it sounds
- Jump over the handle of 1 dumbbell with both feet
- 1 Rep: Over and Back (42 Total Jumps)
MODIFICATIONS
OVER-AND-BACK DUMBBELL HOPS
- 42 Double Unders
- 42 Line Hops
- 42 Double Taps
- 42 Mountain Climbers (21 Each Leg)
- 65 Single Unders
THRUSTERS
- 12 Single Arm Dumbbell Thrusters
- 12 Goblet Thrusters
- 12 Medicine Ball Squat Clean Thrusters
- 12 Wallballs
- 12 Odd Object Thrusters
- 24 Jumping Air Squats
- Barbell Thrusters (95/65) (Kilos: 43/29)
CLEAN AND JERKS
- Single Arm Dumbbell Clean and Jerks
- Odd Object Clean and Jerks
- Barbell Clean and Jerks 65/95
DEVIL’S PRESS
- Single Arm Devil’s Press
- Burpee Box Jumps
- Burpee Broad Jumps
- Barbell Power Snatch 65/95
TIPS
- With a little rest built in to each of these intervals, we want to move with smart intensity
- It’s easy to complete round 1 at lightning speed, but envision what speed you’ll be moving at in the 3rd interval
- That pace might be the best option from the beginning, as a good goal would be to keep your fastest and slowest rounds within 10 seconds of each other
- Move with a purpose in the opening interval, but use it as your “feel out round”
- After the first round is complete, evaluate whether you should slow down somewhere, speed up your movement, or hold a similar pace
Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest
DESCRIPTION
- Today’s body armor is focused on the midline
- Alternate back and forth between these two movements for 4 rounds
- The flow of the workout goes as follows:
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest - With rest built in, the goal is to move for as much of the 40 seconds as you can