Zoom Class Schedule:
Monday- 6:30am & 9:00am
Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20
Wednesday- 6:30am & 9:00am
Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20
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
1 Round
30 Seconds Active Samson Video
1 Minute Alternating Bird Dogs Video
30 Seconds Active Spidermans Video
1 Minute Shoudler Taps Video
30 Seconds Down Dog Video
1 Minute Front Plank to Push-up Plank Video
30 Seconds Up Dog Video
1 Minute Side Plank (30 Second Each Side) Video
MOBILITY
Couch Stretch: 90 Seconds Each Side
Movement Prep
With Lighter Weight:
100 Meter Single Arm Dumbbell Farmers Carry (50 Meters Each Side)
With Workout Weight:
50 Meter Single Arm Dumbbell Farmers Carry (25 Meters Each Side)
WOD
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry 35/50
30 AbMat Sit-ups
DESCRIPTION
- Today’s simple 5-round workout is set up to keep you moving forward with minimal breaks
- We expect this triplet workout to take around 18-22 minutes to complete
WALKING LUNGE
- There is no weight used for this movement other than bodyweight
- The back knee should touch the ground in the bottom of each rep
- Reach full extension with the lower body before stepping the other foot forward
- 100′ = 100 feet
SINGLE ARM FARMERS CARRY
- Walk with one dumbbell or kettlebell by your side based on what equipment you have available
- You can switch arms as needed over the 200 meters
- The weight selection combined with being able to switch arms whenever should allow for no more than 1 break during each round
ABMAT SIT-UPS
- If you don’t have an AbMat, anchor your feet under a set of dumbbells for support
- Touch the shoulders to the ground in the bottom
- Finish with the shoulders forward of the hips at the top
MODIFICATIONS
ABMAT SIT-UPS
- No AbMat (Feet Anchored)
SINGLE ARM DUMBBELL FARMERS CARRY
- Odd Object Farmers Carry
- 1 Minute Side Plank (Each Side)
- 500 Meter Row
- 400 Meter Ski Erg
- 1000 Meter Bike Erg
- 25/18 Calorie Assault or Echo Bike
- 40/28 Calorie Schwinn Bike
WALKING LUNGES
- 30 Reverse Lunges (15 Each Side)
STRATEGY + WOD
GENERAL
- The one movement that will likely have the biggest impact on your score will be the farmers carry
- The movement after the carry incentivizes you to keep moving, as the sit-ups give you an opportunity to not hold anything and catch the breath a bit
- If you are confident in going unbroken, see if you can pick up your speed with fast feet
- Turning this farmers walk into more of a farmers shuffle can take significant seconds off your final time after the 5 rounds
- The goal is to keep moving on every station, but look to move with a purpose on the farmers carry to make the biggest difference
AFTER PARTY
COOL DOWN
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Quads
- Glutes
- Chest
- Triceps