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

Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

 

MOBILITY

Calf Stretch on Post: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

 

WOD

AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run
…
Continue to Add (10) Squats Per Round

WORKOUT BRIEF

DESCRIPTION

  • This all bodyweight workout will climb by 10 air squats each round
  • The running and double under reps will stay fixed across the 20 minutes
  • Choose rep schemes and variations that allow you to get into the round of 60 air squats
  • We’ll score this piece as rounds + reps
  • For Example: If you finish the round of 50 air squats and complete 10 air squats into the set of 60 – your score would be 5 rounds + 10 reps

DOUBLE UNDERS

  • This number is designed to be relatively small
  • Choose a rep scheme or modification that allows you to clear this station in around 30 seconds each round
  • See further down the page for “modifications”

RUN

  • Count only fully completed runs when scoring this workout
  • When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

 

MODIFICATIONS

RUN

  • 250 Meter Row
  • 200 Meter Ski Erg
  • 500 Meter Bike Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner

DOUBLE UNDERS

  • Reduce Reps
  • 45 Single Unders
  • 30 Seconds of Practice
  • 15 Over and Back Dumbbells Hops
  • 30 Line Hops
  • 30 Double Taps

 

STRATEGY + WOD

GENERAL

  • We started off the week with an ascending rep scheme workout – now we start off the weekend with one as well
  • Just like Monday’s workout, the first few rounds are the least important of the day
  • There are more squats in the rounds of 40 and 50 than there are in the first three rounds of 10-20-30 combined
  • That being said, let’s make our motto today: “start smart and hold strong”
  • The first 2-3 rounds will go by very quickly, but they’ll start to slow as the workout moves along and the squats climb higher
  • Set yourself up for consistent movement past the 10 minute mark of the workout with a smart pace early on

AIR SQUATS

  • Expect the legs to start to burn a bit in the round of 40 air squats and beyond
  • It can be helpful to find a rhythm that includes a short composure pause at the top of each rep
  • This is often more effective than the “sprint and stop” method where you move quickly and then rest
  • Imagine you had to complete the full set without breaking rhythm or it didn’t count
  • That rhythm will likely be different with each round – but look to stay moving as much as you can

DOUBLE UNDERS & RUN

  • With the run following the double unders, look to work through unbroken sets if possible
  • It is better to go slower on the runs than it is to plan to break up the rope
  • If double unders a still a work in progress, consider reducing your reps in order to go unbroken
  • The double unders are the only station we’d stop moving on today, so minimizing rest here will maximize your score

AFTER PARTY

OPTION 1: BODY ARMOR [A]

3 Giant Sets:
7 Bottom Range Weighted Squats
7 Top Range Weighted Squats
7 Full Range Weighted Squats

  • Rest 1:30 Between Sets
  • Start with Single Dumbbell
  • Increase Weight Each Round

OPTION 2: BODY ARMOR [B]

3 Supersets:
30 Plank Rows (Switch Every 5 Reps) also known as renegade row
30 Weighted AbMat Sit-ups

Rest 2 Minutes Between Sets