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

WARMUP

1 Round:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans
30 Seconds Active Samson
30 Seconds Inchworm to Push-ups

3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)
10 Reverse Lunges (5 Each Side)

WOD

For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

No Equipment For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge

DESCRIPTION

• Working through a long chipper workout to start off the weekend
• In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches
• We expect this piece to take around 25-35 minutes to complete

BURPEES

• The burpees in today’s workout 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

ALTERNATING DUMBBELL POWER SNATCHES

• You’ll alternate hands every rep on this movement
• Both heads of the bell should touch the floor in the bottom
• Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
• Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
• You can adjust the rep scheme accordingly based on weight
• Examples:
  • Increase Reps to 100 if Light Weight
  • Decrease Reps to 50 if Heavier Weight

WALKING LUNGE

• On the lunge, the back knee should touch the ground with each step
• After stepping out of the lunge, reach full extension with the body at the top
• 100 Meters = ~328 Feet

MODIFICATIONS

RUN

2,000 Meter Row or Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
150/120 Calorie Schwinn Bike

ALTERNATING DUMBBELL POWER SNATCHES

• Odd Object Ground to Overhead
• Kettlebell Swings
• Slambballs
• Box Jumps

WALKING LUNGE

• 100 Alternating Reverse Lunges (50 Each Side)
• 100 Alternating Box Step-ups (50 Each Side)

TIPS

• The dumbbell power snatch is the only station we would stop moving on today – so let’s focus our efforts there
• See if you can push through large sets and/or limit your rest between sets to a minimum
• This is a great opportunity to test your limits on this movement
• Switching hands on the floor instead of in the air can also be a helpful method to stay moving
• Here are some options on how to get to 75 reps:
• One Steady Pace (Switching on Floor)
• 1 Set: 75
• 2 Sets: 50-25 or 45-30
• 3 Sets: 25-25-25 or 30-25-20
• 4 Sets: 25-20-15-15
• 5 Sets: 15-15-15-15-15 or 25-20-15-10-5