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

200 Meter Run

2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Active Spidermans
30 Seconds Russian Baby Makers

200 Meter Run

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank

200 Meter Run

2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats

WOD

800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats

800 Meter Run

MODIFICATIONS

RUN

1000 Meter Row
50/40 Calorie Assault or Echo Bike

PUSH-UPS

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

PULL-UPS

  • Reduce Reps
  • Banded Pull-ups
  • Jumping Pull-ups
  • Ring Rows
  • Inverted Rows
  • Dumbbell Plank Rows
  • Double Dumbbell Bent Over Row
  • Single Arm Bent Over Rows
  • Odd Object Bent Over Rows