Expanded Zoom Class Schedule Starting Monday:

Monday- 7:30am & 9:00am

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

Wednesday- 7:30am & 9:00am

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

Friday- 7:30am & 9:00am

Saturday- 9:00am

Login for all ZOOM classes: https://zoom.us/j/5520039138

WARM-UP
8 Minutes For Quality:
30 Second Hollow Hold
200 Meter Jog
10 PVC Pass Throughs *Use broomstick, or towel/band
5 Inchworm to Push-ups

Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

Start the next Rnd after your rest where you left off in the previous Rnd

“Kansas City” (No Equipment Version)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back DB Hops

STIMULUS
• 3 Minutes on 1 Minute off in these fast paced intervals
• Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops
• The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
• Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
• The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep
• We will alternate hands after every rep
• For each lateral Db hop, over and back will count as 1 rep
• Your score will be total rounds + reps for all 5 AMRAPs