Glycolytic
Zoom classes are at:
7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)
If you plan on joining our remote sessions, you will need the following info:
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Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
Warm-up (on your own before Zoom begins)
5+ Fwd & Bkwd arm circles
10 leg swings/leg
5 empty-handed TVWQB’s
3 Step to Spiderman/leg
3 Upward to Downward dogs
5 DB deadlifts/arm (DB starts on ground each rep)
WOD
4 rounds of “Tabata these” (complete each exercise 1 time during each 4 minute Tabata)
20 seconds work / 10 seconds rest of:
Ex 1: SA DB or KB (single arm) or Object/Backpack Thruster (switch arms each round if using 1 DB/KB) (https://www.youtube.com/watch?v=62HbnOpBrI8)
Ex 2: V-ups
Ex 3: DB Alt Snatch/Object/Backpack ground to overhead (https://www.youtube.com/watch?v=W4v-5qEHR5c)
Ex 4: Superman plank hold (https://www.youtube.com/watch?v=YFca5vo3uFg)
Ex 5: Burpee
Ex 6: Air squats
Ex 7: Mt Climbers
Ex 8: Object/Plate overhead fwd alt lunges
*3 minute rest between each Tabata
