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 Active Spidermans
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers
30 Seconds Shuttle Runs
30 Seconds Sprawl
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees

WOD

For Time:
400 Meter Run

9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

400 Meter Run

DESCRIPTION

  • Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
  • The flow of the workout goes as follows:
    400 Meter Run
    9 Double Dumbbell Deadlifts
    9 Lateral Dumbbell Burpees
    12 Double Dumbbell Deadlifts
    12 Lateral Dumbbell Burpees
    15 Double Dumbbell Deadlifts
    15 Lateral Dumbbell Burpees
    800 Meter Run
    15 Double Dumbbell Deadlifts
    15 Lateral Dumbbell Burpees
    12 Double Dumbbell Deadlifts
    12 Lateral Dumbbell Burpees
    9 Double Dumbbell Deadlifts
    9 Lateral Dumbbell Burpees
    400 Meter Run
  • We expect this piece to take around 15-22 minutes to complete

DOUBLE DUMBBELL DEADLIFT

  • Hold two dumbbells on the outside of the body with a narrow stance
  • Only one head of the bell has to make contact with the floor outside the foot

LATERAL DUMBBELL BURPEES

  • You can jump up or step up out of the burpee
  • Jump over the handle of 1 dumbbell with two feet
  • There is no need to stand to full extension when jumping over the dumbbell

RUNS

  • If you’re choosing a sub for the runs, consider the following recommendations:
  • 400 Meter Run + Subs: Designed to take less than 2:30 to complete
  • 800 Meter Run + Subs: Designed to take less than 5:00 to complete

MODIFICATIONS

400 METER RUNS

  • 500 Meter Row
  • 1,000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 30 x 10 Meter Shuttle Runs

800 METER RUNS

  • 1,000 Meter Row
  • 2,000 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/55 Calorie Schwinn Bike
  • 60 x 10 Meter Shuttle Runs

DOUBLE DUMBBEL DEADLIFTS

  • Single Dumbbell Deadlifts (15-12-9 Each Side)
  • Barbell Deadlifts
  • Odd Object Deadlifts
  • Kettlebell Swings
  • Slamballs

TIPS

  • The dumbbell deadlifts are the only station you would potentially stop moving on today
  • Approach your burpees and runs in a steady, moderately paced manner that allows you to thrive on the dumbbell deadlifts
  • Coming off the runs and your last burpee reps, see if you can get your hands right on the bells for your first set
  • Your break-up strategy will likely depend on what weights you are using
  • If you’re breaking these up, choose an option that allows for under 10 seconds of rest between sets
  • Set of 15: 15 / 8-7 / 5-5-5
  • Set of 12: 12 / 6-6 / 4-4-4
  • Set of 9: 9 / 5-4 / 3-3-3

Body Armor

Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks

STIMULUS

  • Rotating between an upper body push and midline movement in today’s Body Armor
  • Within each minute, complete as many reps as possible
  • The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press
  • With that in mind, let’s try to move for as much of each minute as possible

ALTERNATING DUMBBELL BENCH PRESS

  • Alternate arms each rep for this station
  • Wait for one dumbbell to fully lock out at the top before switching to the other
  • Choose a challenging weight, but one that allows you to move for most of the minute

HOLLOW ROCKS

  • We’ll count 1 rep as rocking “back and forth”
  • If this is too challenging of a movement, complete one of the following:
  • Hollow Hold
  • Front Plank