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 Minute Each

Spiderman + Reach
Active Samson
Push-up to Down Dog

1 Minute Each

Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold

1 Round

3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges

WOD

3 Rounds:
10 Strict Pull-ups or 20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups or 20 Odd Object Rows

Rest 3 Minutes Between Rounds

DESCRIPTION

  • This all bodyweight workout is a twist on the benchmark “Barbara”
  • After completing the 7 stations, you’ll rest 3 minutes between rounds
  • With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
  • Your score is the total time it takes to complete the 3 rounds, including rest time

STRICT PULL-UPS

  • Choose a number or variation that allows you to complete the work in 1-3 sets
  • If you don’t have a pull-up bar available – complete 20 odd object rows

PUSH-UPS

  • Choose a number or variation that allows you to complete the work in 2-4 sets

SIT-UPS

  • Use an AbMat for this station if you have it
  • If not, you can anchor your feet under dumbbells or your couch

JUMPING LUNGES

  • Alternate legs every rep for a total of 20 each side
  • Jump to full lower body extension at the top of each rep
  • Gently kiss the back knee to the ground at the bottom of each rep
  • If jumping lunges bother the knees in any way, switch to alternating step back lunges

MODIFICATIONS

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • 20 Odd Object Rows

PUSH-UPS

  • Reduce Reps
  • Elevate Hands (Box, Bench, Chair)
  • Knee Push-ups

JUMPING LUNGES

  • Alternating Step Back Lunges

TIPS

  • The workout has little interference between back to back movements
  • The movements flow as follows:
  • Upper Body Pull
  • Upper Body Push
  • Midline
  • Lower Body Push
  • This format – along with built in rest – allows you to work through bigger sets
  • Be intelligently aggressive, especially on the strict pull-ups and push-ups
  • Envision how you’d break these up in the second half of each round and do that from the beginning

Body Armor

Tabata Dumbbell Front Squats

8 Rounds:
20 Second Work
10 Seconds Rest

DESCRIPTION

  • Hold 2 dumbbells in the front rack position for these squatting intervals
  • Tabata Intervals:
    8 Rounds:
    20 Seconds Work
    10 Seconds Rest
  • With rest built in, the goal is to move for as much of the 20 seconds as possible
  • If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell
  • In this case, you can hold the bell in the goblet position