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
5 Rounds:
5 Russian Baby Makers
10 Calorie Bike/Row OR 100m Jog
15 Dumbbell deadlifts
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“Spaceship”
5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings
Spaceship” (No Equipment Version)
5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings
STIMULUS
• Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time
• Move with purpose through the three movements
• Let’s use the 200m jog as recovery before getting back to the dumbbell for swings
• Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets
SUBS
Single DB Farmer’s Carry
• 50 Single DB Step-Ups
Run
• 20 x 10m Shuttle Runs
• 200m Row/Bike Erg
• 25 Cal AB
Odd Object- STIMULUS
• Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time
• Move with purpose through the three movements
• Let’s use the 200m jog as recovery before getting back to the odd-object for swings
• Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets
SUBS
Odd Object Carry
• 50 Odd-Object Step-Ups
Run
• 20 x 10m Shuttle Runs
• 30 double-unders
• 20 Burpees
