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