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
3-4 Sets
10 Double Unders
30 Second Wall Sit
5 Push-Ups
30 Seconds Dumbbell Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0
Performed With 1 Light Kettlebell or dumbbell
WOD
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Double Unders
WOD- no equipment
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Double Unders
STIMULUS
DESCRIPTION
- We’ll work through 4 movements in this longer, all bodyweight workout
- Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 double unders
- With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees
- When the clock hits the next 2 minute interval, you’ll complete 40 more double unders before picking up where you left off
- Your score is total rounds and reps completed at the end of 20 minutes
- The double under reps do not count towards your score
DOUBLE UNDERS
- Choose a number or variation that you can ideally complete in around 30 seconds – giving you 1:30 to work through rounds of the scored portion of the workout
- You’ll complete double unders on the (0-2-4-6-8-10-12-14-16-18)
PUSH-UPS
- Choose a number or variation that you can complete in no more than 4 sets
- Ensure the chest hits the floor and elbows lock out at the top of each rep
REVERSE BURPEES
- A reverse burpee is essentially a combination of a sit-up and a burpee
- You’ll lay all the way back on the ground and use your momentum to transition to a standing position
- At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down
MODIFICATIONS
DOUBLE UNDERS
- Reduce Reps
- 30 Seconds of Practice
- 60 Single Unders
- 40 Line Hops (Over and Back = 1 Rep)
PUSH-UPS
- Reduce Reps
- Elevate Hands to Box or Bench
- Knee Push-ups
REVERSE BURPEES
- 10 Regular Burpees
- 20 AbMat Sit-ups
TIPS
- Try to work through bigger sets of push-ups, as that is the only upper body movement in the workout
- Place your rope neatly on the ground to make for easy transitions back and forth between movements – which will allow you to get more work done over the 20 minutes
BODY ARMOR
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
First set is completed entirely on a single side. Second set on the opposite, totaling three total for each side. Choice of weight, and how to hold.
1 Split Squat Complex
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
MODIFICATIONS
- One set = Two complexes, first weighted, and then unweighted (same leg)
- This is a total of 42 reps per set (21 weighted, 21 unweighted)
- Athlete’s choice on loading for the weighted portion, and how to hold
- Intention is unbroken each time
- Opt for intensity and speed over slow and potentially stops
- Elevate your leg on anything between knee and hip height (counter tops, chair)
- If we do not have any loads, not even a backpack to hold, complete all bodyweight