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 RNDS

10 Bird Dog

10 Cat Cow

20 Jumping Jax

10 Cossack Squats

10 Air Squats

1 min Glute Bridge Hold

20 Glute bridge

___________

WOD

4 Min AMRAP

3 RNDS

12 SA DB Deadlift (6 each side)

9 Goblet Squat

12 SA Hang DB Snatch (6 each side)

in remaining time, Max Burpee

– Rest 4 Min

No Equipment

4 Min AMRAP- Odd Object

3 RNDS

12 O.O. Deadlift

9 O.O.Β  Goblet Squat

12 O.O. Ground to Overhead

in remaining time, Max Burpees

– Rest 4 Min

Instructions

Within 4 minutes, you will complete 3 Rdns of 12 DL, 9 GS, 12 Snatches, in the remaining time, complete as many burpees as possible, then rest for 4 min.

Make these all out sprints knowing that you have 4 minutes of rest.

Complete all 6 reps on the right and then 6 resp on the left for the DL & Snatches, no alternating today.

Body Armor

3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest

DESCRIPTION

  • We’ll alternate between 1 minute of work and 1 minute of rest for 3 rounds
  • The 1 minute of work is divided into 3 x 20 second sections
  • All 3 stations have an upper body press focus
    • Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top (See Further Down For Video)
    • Dumbbell Hold at Extension: Isometric hold with the two dumbbells at the locked out top position of the floor press
    • Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top
  • There is no rest between 20 second sections – you’ll move right from one to the next