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
2-3 Sets
10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run

2-3 Sets
15 Banded Good Mornings
30 Second Front Plank

*Use broomstick, band, or no equipment

WOD
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run

Ham & Cheese” (No Equipment Version)
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Into…
1 Mile Run

STIMULUS
• We have a simple couplet sandwiched between a 1 mile run buy in and cash out
• Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
• For the couplet, lay out goes:
* 10 Goblet Dumbbell Thrusters
* 10 Burpees
* 9 Goblet Dumbbell Thursters
* 9 Burpees
* 8 Goblet Dumbbell Thrusters
* 8 Burpees
* etc.
• Standard burpees with chest to the ground and full extension of the hips with the jump at the top
• This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
• The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
• Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
• Your score is total time of completion

SUBS
Run
2000m/1600m Row
115/80 Calorie AB
3200M Bike Erg

SUBS
Run
100 Odd-Object Step-ups (use something higher then the normal 24″/20″)
_______________

Body Armor
3 Giant Sets:
10 Single Legged Tempo Romanian Deadlifts (right)
10 Single Legged Tempo Romanian Deadlifts (left)
10 Dumbbell Good Mornings
Rest as needed between sets.

Not for time or score, but for quality movement.

Single Legged Tempo Romanian Deadlifts
• Split position by about a single foot (not a “split jerk distance”
• If right foot is in front, dumbbell in right hand
• Bend back knee and come to your toes so all weight is on the front foot
• 3 seconds tempo lowering, where athletes choice on depth (only as far as proper positioning allows)
• Normal speed up
• Complete all 10 reps on the right side, then switch to left

Dumbbell Good Mornings
• Dumbbell placed on back rack position
• Unlock knees, and maintain a soft bend
• Drive hips backwards as we hinge forward
• Slow and smooth is the aim, lowering only as far as 100% positioning allows