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

WARM-UP
8 Minutes Straight
1 Minute Plank
1 Minute Glute Bridges
1 Minute Plank
1:00 Hollow Rocks
1 Minute Plank
1 Minute Glute Bridge Walkouts
1 Minute Plank
1 Minute Sit-Ups
___________________
“Double Down”
For Time:
400m Run
100 DU/SU/Toe Taps, 50 Sit-Ups, 400m Run (or 2 min Running in place)
80 DU/SU/Toe Taps, 40 Sit-Ups, 400m Run
60 DU/SU/Toe Taps, 30 Sit-Ups, 400m Run
40 DU/SU/Toe Taps, 20 Sit-Ups, 400m Run
20 DU/SU/Toe Taps, 10 Sit-Ups, 400m Run
STIMULUS
• This big, longer chipper workout will challenge our metabolic conditioning
• Let’s chip away at the double under and sit-ups movements in manageable chunks
• A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
• If we stay under control for the first half, we’ll be able to attack the second half
• Find paces and break-up strategies that you see yourself improving upon
Body Armor
4 Giant Sets, Not for Score:
:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
Rest as needed between sets.
Not for score, but for quality.
Single Arm Russian Swings
• Maintain “hammer grip” (thumbs up)
• Swing to chest level
Single Arm Overhead Hold
• Extension of the elbow and midline is the focus
• Never stop pushing (elbow extension)
• Cinch down ribcage of the arm overhead (midline)