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

15 Double Unders or Line hops
15 Glute Bridges
15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans
10 Odd-Object Strict Press

Work up in weight each set

AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round

no equipment

AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
…
Continue to Add (2) Reps to Odd Object Movements Per Round

STIMULUS

DESCRIPTION

  • In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
  • The double under reps will stay static at 30
  • Your score total is total reps accumulated over the 12 minutes
  • Use the following cheat sheet for scoring:
    • Finish 2’s: 34
    • Finish 4’s: 72
    • Finish 6’s: 114
    • Finish 8’s: 160
    • Finish 10’s: 210
    • Finish 12’s: 264
    • Finish 14’s: 322
    • Finish 16’s: 384

DOUBLE DUMBBELL MOVEMENTS

  • Only one head of the dumbbell has to touch the ground for the power cleans
  • Choose your weight based off the more challenging movement – which will likely be the thrusters
  • This should be a load that you feel confident completing for 20+ reps when fresh

DOUBLE UNDERS

  • The number on the rope is designed to be very small
  • This should be a number that you can complete in 30 seconds or less
  • See further down the page for modifications

MODFICATIONS

DOUBLE DUMBBELL POWER CLEANS

  • Single Dumbbell Power Cleans (Alternating Every Rep)
  • Odd Object Clean and Jerks

DOUBLE DUMBBELL THRUSTERS

  • Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
  • Single Dumbbell Goblet Thrusters
  • Odd Object Thrusters

DOUBLE UNDERS

  • Reduce Reps
  • 30 Second or Practice
  • 45 Single Unders
  • 30 Line Hops (Over and Back = 1 Rep)

TIPS

  • Break up the power cleans in a way that allows you to thrive on the thrusters
  • Resting with 1 rep to go on the power cleans can enable you to work through bigger sets on the thrusters
  • For Example: On the set of 6 power cleans, you would rest as needed after the 5th rep – then complete the 6th power clean – then immediately transition to the set of 6 thrusters
  • Since the power cleans come back to the ground each time – this is the best movement to break up in the workout

BODY ARMOR

Part A) 5 Sets:
1 Squat Complex
Rest :30s between

1 Squat Complex (Click Video for demo):
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats

Part B) Not for Time:
20 Slow Cossack Squats (Click Video for demo):
This is 10 per side

MODIFICATIONS

  • Athletes choice on loading on the weighted squats
  • If using a single dumbbell, hold in goblet position
  • Looking for speed, versus slow-and-grindy
  • Be explosive
  • Final jumping squats… go for max height
  • If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight