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
6 Minutes For Quality
5 Inchworms
100 Meter Run
20 Single Leg Glute Bridges (10 Each Side)
40 Single Unders
WOD
AMRAP 20:
200 Meter Run
7 Double Dumbbell Power Clean and Jerks or 7 Odd Object Power Clean and Jerks
40 Double Unders
DESCRIPTION
- This longer AMRAP includes a little cardio, weightlifting, and gymnastics
- Each station is designed to be relatively short – ideally taking 1 minute or less to complete
- That being said, we can expect to complete 6+ rounds today
DOUBLE DUMBBELL POWER CLEAN AND JERKS
- Choose a weight here that you can complete within 1-2 sets each round
- One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep
- You can push press or push jerk the weight overhead
- If you have only 1 dumbbell – complete 14 Alternating Power Clean and Jerks
- If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in “subs”
DOUBLE UNDERS
- Choose a number or variation that allows you to clear this station in under 1 minute
- If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEAN AND JERKS
- 14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
- Odd Object Power Clean and Jerks
DOUBLE UNDERS
- Reduce Reps
- 60 Single Unders (1.5x)
- 1 Minute of Practice
- 40 Lateral Line Hops
- 40 Double Taps
RUN
- 250 Meter Row or Ski
- 500 Meter Bike Erg
- 12/9 Calorie Assault or Echo Bike
- 20/14 Calorie Schwinn Bike
- 20 x 10 Meter Shuttle Runs
- 1 Min Run in place
TIPS
- In a longer workout like this, it’s all about consistency
- Imagine how fast you’ll be going 15 minutes into this workout and try to hold that speed or break-up strategy from the beginning
- It can be helpful to utilize a clock or your watch to help with proper pacing
- Move at a sustainable speed on the opening round, then take a look at the clock when you finish
- If you finish this round in a clean 2:30, that could also be your goal for the rounds that follow
- If you held this example pace for the rest of the workout, you would complete 8 rounds (2:30-5:00-7:30-10:00-12:30-
15:00-17:30-20:00) - The right pace for you is the one that keeps you moving at a very similar speed throughout and allows for a sprint to the finish
Body Armor
21-18-15-12-9:
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions
DESCRIPTION
- Working pulling and pushing accessory movements in today’s upper body focused body armor
- Not being on the clock – this is a great opportunity to go heavier than you normally would
- Choose a weight that allows you to complete the higher rep numbers within 1-2 sets
- Rest as needed between movements to maintain quality