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


30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms

“Mashed Potatoes”
On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

“Mashed Potatoes”( No Equipment Version)
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

• This 3 part workout is scored separately, with the score being the sum of all three parts
• Choose weights and variations that enable you to complete each part in 5-7 minutes
• You will rest the remainder of the 8 minutes until the next part begins
• Each part begins on the 8 (0:00, 8:00, 16:00)
• With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
• With rest built-in, let’s shoot for really large sets on the dumbbell movements
• Power Cleans and squat clean thrusters will alternate each rep
• 1 round of ” Strict Cindy” is
* 5 Strict Pull-Ups
* 10 Push-ups
* 15 Air Squats
If no pull up bar, do SA Bent Over Rows (5 each side) or Bent over flies – these can be super light- 10 total or Front Raises Side Raises- 5 of each using full bottles of anything!

Body Armor
4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Leg Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.

Not for score, but for quality movement.

Single Leg Hold
Movement Demo –
• Single leg focus, training hip flexor/midline strength
• Be aware of our midline here… lock down the rib cage
• Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)

Bird Dog
Movement Demo —
• If right arm comes up, left leg comes up
• Aim here is a straight line from raised fingers to toes
• Get “as long” as we can here
• Focus on keeping squared off at shoulders and hips – fight the rotation