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

GENERAL WARM-UP

3 Rounds

30 Seconds Active Samson
30 Seconds Hollow Hold
30 Seconds Inchworm to Push-ups
30 Seconds Air Squats

MOBILITY

Chest Stretch: 30 Seconds Each Side

Table Top Stretch: 1 Minute

Movement Prep

With Lighter Weight:
4 Double Dumbbell Deadlifts
4 Double Dumbbell High Pulls
4 Double Dumbbell Power Cleans
4 Double Dumbbell Should to Overhead
4 Double Dumbbell Power Clean and Jerks

WOD

AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk (50’s/35’s)

Add (1) Dumbbell Power Clean and Jerk Per Round

WORKOUT VARIATIONS

HOME GYM

AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk

Add (1) Dumbbell Power Clean and Jerk Per Round

Same as Prescribed Workout

BARBELL

AMRAP 15:
1 Round of “Strict Cindy”
1 Clean and Jerk (155/105)
1 Round of “Strict Cindy”
2 Clean and Jerks (155/105)
1 Round of “Strict Cindy”
3 Clean and Jerks (155/105)

Add (1) Clean and Jerk Per Round

DESCRIPTION

  • Climbing the ladder for 15 minutes to start off the week
  • We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes
  • The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at 1
  • After the round of 3, you’ll complete 4-5-6-7….
  • Your score today is total reps completed
  • 1 round of “Strict Cindy” has 30 reps

STRICT CINDY

  • 1 Round of “Strict Cindy”:
    5 Strict Pull-ups
    10 Push-ups
    15 Air Squats
  • We alternate between an upper body pull, upper body push, and lower body push
  • Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out
  • Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each

DOUBLE DUMBBELL POWER CLEAN AND JERKS

  • Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement
  • After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead
  • Choose a weight here that you are confident in completing for 9+ reps unbroken when fresh

 

MODIFICATIONS

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Rows
  • Odd Object Rows (10)
  • Double Dumbbell Bent Over Rows (10)
  • Single Dumbbell Bent Over Rows (5 Each Side)
  • Barbell Bent Over Rows

PUSH-UPS

  • Reduce Reps
  • Elevate Hands (Box or Bench)
  • Knee Push-ups

DOUBLE DUMBBELL POWER CLEAN AND JERKS

  • Single Dumbbell Power Clean and Jerks (Each Side)
  • Odd Object Clean and Jerks (3x Reps)
  • Barbell Clean and Jerks (155/105)

 

STRATEGY + WOD

GENERAL

  • In ascending rep scheme workouts like this, the real work doesn’t start until you reach the work that can’t be seen in the workout description
  • The work you can see in the description (through the round of 3) is essentially a buy-in for the work that follows
  • Hold a speed early on that you see yourself being able to maintain as the strict upper body movements start to fatigue and the dumbbell clean and jerk reps climb higher

STRICT CINDY

  • The strict pull-ups and push-ups will be the most challenging bodyweight movements in this workout
  • They also interfere with the clean and jerks, as there is a pulling and pressing component to that movement
  • Break these movements up like you were completing 10 rounds for time
  • 1-2 quick breaks on each can help you move faster in the long run

DOUBLE DUMBBELL POWER CLEAN AND JERKS

  • Even though we climb in reps, the numbers stay fairly manageable throughout
  • It’s unlikely that anyone reaches double digit clean and jerks in this workout, so you’ll always have less than 10 reps to complete
  • Knowing you’re going to break up the upper body movements that follow in Strict Cindy, see if you can work through larger sets here
  • At the higher single digit reps, take a quick break at the half way point if needed

Body Armor

5 Giant Sets:
8 Tempo Dumbbell Floor Press (5 Seconds Down)
8 Tempo Double Dumbbell Bent Over Row (5 Seconds Down)