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
50 Single Unders
50 Double Unders
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders
• Using a single dumbbell in this longer AMRAP workout
• Pick a weight that you can complete the snatches with 1 break MAX each round
• For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
• Aim to complete the double unders in 1-2 sets
• FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
• Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout
SUBS
Double Unders
• 60 Hot Hops (each foot tap counts as a rep)
_____________
Body Armor
5 Giant Sets:
5 Jump Squats
10 Tuck Ups
:15s Hollow Rocks
Rest 1:00 between
Not for score, but for quality movement.
• A full depth squat, jumping as high as possible upon extension
• Reset feet between (don’t go right into the next rep)
Tuck Up
• Hollow position, to a balled tuck with hands to shins
• Modify by not extending all the way out to a hollow position
• Move fluidly through these without a pause
Hollow Rocks
• Find Hollow position first, followed by gentle rocking back and forth
• Focus on as minimal contact with the ground throughout (push lower back into floor)
• Extension of arms and knees comes second to hollowing at the hips
• Every full rock (legs down, then up), counts as one rep