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