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
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats
Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
“Macho Taco”
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” 35/50
Rest 1 Minute Between Rounds
DESCRIPTION
- 3 minutes on and 1 minute off in these quick interval pieces
- After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark
- Record your total rounds + reps of “Macho Man”
- Your score is the lowest number of rounds + reps of the 5 sets
DOUBLE DUMBBELL MACHO MAN
- 1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead - Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
- Only one head of the dumbbell has to touch the ground in the bottom of the power clean
- You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
DOUBLE UNDERS
- Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
- Alternate legs each rep for a total of 10 reps each side
- The back knee should touch the ground at the bottom of each rep
- Jump to full lower body extension between lunges
MODIFICATIONS
DOUBLE UNDERS
- Reduce Reps
- 1 Minute of Practice
- 90 Single Unders (1.5x)
- 30 Over and Back Dumbbell Hops
- 60 Line Hops
- 60 Double Taps
JUMPING LUNGES
- Step Back Lunges
DOUBLE DUMBBELL MACHO MAN
- Single Dumbbell “Macho Man” (3 Reps Each Side)
- Barbell “Macho Man”
- Odd Object “Macho Man”
- Kettlebell “Macho Man” (Russian Swings-Goblet Squats-Full Swings)
- Medicine Ball “Macho Man” (5 Slams + 5 Squat Cleans)
TIPS
GENERAL
- With only 1 minute of rest between intervals, all out sprints are likely not sustainable
- Aim to move with a purpose that allows you to stay consistent with your scores across the board
- Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
- Starting under control helps you sustain your efforts for all rounds today
DUMBBELL MACHO MAN
- If there is one “best” place to break up these rounds it’s before the last power clean
- Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
- Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings- DB Good Mornings if no band
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts- Bent Over Flies or front/side raised if no band
STIMULUS
- Targeting the back side of the body in this Body Armor piece
- “Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality
- On each movement, focus on controlling the tempo on the eccentric portion
- On the way down in the bent over rows and good mornings
- As the hand move away from the body in the banded pull aparts
- The tempo for the single arm bent over rows is 3 seconds down + fast up
- Choose weights and band tensions that are challenging, but allow you to complete the station unbroken