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

WARMUP

30 Seconds Each

Single Unders
Active Spidermans
Single Unders
Active Samson
Single Unders
Mountain Climbers
Single Unders
Reverse Lunges
Single Unders
Sprawls
Single Unders
Slow Burpees

WOD

3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the Minute: 20 Double Unders

DESCRIPTION

• Double unders at the top of every minute will interrupt your progress on this three round workout
• Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
• With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
• After each set of double unders, pick up wherever you left off in the round
• Your score is the total time it takes you to complete the 3 rounds
• We expect this workout to take between 18-25 minutes to complete

DOUBLE UNDERS

• This number is meant to be relatively small
• This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
• Adjust the rep number as needed or choose from a variation listed in the “modifications” section

DUMBBELL MOVEMENTS

• We’ll use a single dumbbell for both movements today
• Choose your weight based off the more challenging of the two – the dumbbell snatch
• This should be a load that you can cycle for 20+ reps unbroken when fresh
• On each movement, you’ll alternate sides every rep:
• Lunges: 20 Reps Per Leg
• Snatches: 15 Reps Per Arm
• The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches
• Ensure you are fully locked out up top on each movement before switching sides
• You can hold the dumbbell wherever is most comfortable for you on the step back lunges

BURPEES

• The burpees to finish out each round are standard burpees
• The chest and thighs touch the floor in the bottom
• You can jump up or step up
• Finish at full extension with a small clap overhead and some air under the feet

MODIFICATIONS

DOUBLE UNDERS

• Reduce Reps
• 30 Single Unders
• 20 Seconds of Attempts
• 10 Over and Back Dumbbell Hops
• 20 Line Hops
• 20 Double Taps

SINGLE DUMBBELL ALTERNATING POWER SNATCHES

• Odd Object Ground to Overhead
• Slamballs
• Kettlebell Snatches or Swings

SINGLE DUMBBELL STEP BACK LUNGES

• Jumping Lunges
• Reverse Lunges

TIPS

GENERAL

• There are a couple ways to approach this workout
• The first is to maintain a steady speed throughout the workout
• In this option, it’s simply about finding a moderate speed that you won’t slow down from at all during the workout
• Switching hands on the floor in the dumbbell snatch can help with this
• The second option is to work at a higher intensity and include some rest in each round
• In this option, you could work hard until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
• The shorter amount of time you work, the faster your pace should be, as there is more rest built in
• The faster pace of this strategy allows you to get a good deal of work done in less time
• The transition and rest allows you to catch your breath and be ready to attack the double unders right at the start of the next minute
• No matter what option you choose, make sure to neatly place your jump rope on the ground to make for seamless transitions to the rope every minute