Expanded Zoom Class Schedule:

Monday- 7:30am & 9:00am

Tuesday- 9:00am & 5:30PM followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Wednesday- 7:30am & 9:00am

Thursday- 9:00am & 5:30PM followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Friday- 7:30am & 9:00am

Saturday- 9:00am

Login for all ZOOM classes: https://zoom.us/j/5520039138

2 Sets

10 Knee Hugs

10 Hip Circles

10 Sprawl

10 Straight Leg Sit Ups

10 Lateral High Steps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups


WOD- For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB

(No Equipment Version)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”

• Working through 2 different movements in this conditioning piece
• 3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
• No need to extend the hips fully on our burpees today
• Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
• DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
• Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
• When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
• Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
• Your score will be however long it takes you to finish 100 DB Clean and Jerks
• Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps