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: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
*If members still need equipment, please reach out to Brandi via email or FB
SOD
EMOM x 10 min
Odd min: 5-7/leg Box/chair step downs (https://www.youtube.com/watch?v=g0P7_8lXhHo)
Even min: Single-leg box/chair glute bridge (https://www.youtube.com/watch?v=j7NtYfoG7LQ)
WOD
5 rounds of 3 min AMRAP with 1 min rest between rounds:
6 Forearm plank step-ups (total) (change lead arm each round)
8 SA DB/KB Squat clean thrusters (Mod: backpack double-handed)
10 Lateral over-and-back DB/object Hop overs (over & back = 1)
*Pick up where you left off.
Videos:
Forearm plank up-downs: https://www.youtube.com/watch?v=-efn11zEExc
KB clean & thruster: https://www.youtube.com/watch?v=-efn11zEExc
DB clean and thruster: https://www.youtube.com/watch?v=XKwK0kkWxik(more technique but from the floor: https://www.youtube.com/watch?v=gdiiq3u2wNo)
Post Stretch
30 sec / stretch
Child’s pose
pigeon
side lying quad str
standing chest str
