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

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

WARMUP

1 Minute Active Spidermans
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Sprawls
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)

[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”

No Equipment

For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”

STIMULUS

DESCRIPTION

We’ll complete rounds of a dumbbell version of a popular Hero Workout in today’s two part workout
Part 1 of the workout is for time and begins on the 0:00
In this section, you’ll alternate between burpees and 1 round of “Dumbbell DT”
“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
Part 2 begins is also for time and begins on the 10:00
In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”
There is no time cap for this part
Your score is the sum total of Part 1 + Part 2

DUMBBELL DT

There are multiple options we have based on the equipment you have available
You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”
If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
If you only have 1 dumbbell available, complete one of the following options:
Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)

BURPEES

The burpees in Part 1 are regular burpees
The chest and thighs touch the floor in the bottom of each rep
The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep

AIR SQUAT HOPS

For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight
A rep is counted every time the feet hit on the other side of the bell

MODIFICATIONS

DUMBBELL DT

Reduce Reps
Single Dumbbell Modifications (Listed Further Up Page)
27 Kettlebell Swings (Equal Reps to “DT”)
27 Slamballs (Equal Reps to “DT”)

AIR SQUAT HOPS

Jumping Air Squats (In Place)

TIPS

Move at a steady pace through the burpees and air squats hops that allows you to thrive on the rounds of “Dumbbell DT” that follow
Break-up “Dumbbell DT” in a similar way to how you would break up the traditional workout with a barbell
It can be helpful to take a short break at 11 deadlifts before completing the 12th rep to allow for an unbroken set of 8 hang power cleans
It is also helpful to take a short break at 8 hang power cleans before completing the 9th rep to allow for an unbroken set of 6 push jerks
Getting a break from the dumbbells after 1 round of “DT” is a nice incentive to move with a purpose through the 12-9-6