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) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)
Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
WOD Review then warm-up all together:
Warm-up
2 min AMRAP (easy pace through)
5 jumping jacks
5 leg swings/leg
5 Q raises (no weights)
3 pushup dogs to down dogs (pause 2-3 sec in each position)
3 pausing air squats
SOD
EMOM x 10 min of:
Odd min: 5-8/arm DB floor press (5-8 BB)
Even min: 5-8 Weighted box step-ups/leg (Mod: Split squats) (https://www.youtube.com/watch?v=qCW8V_rUpgM)
WOD
3 min AMRAPs x 5 rounds (2 min rest between rounds) (23 min total)
10 Push press (DB/KB/BB/BP) (total) (50/35ish DB/KB or 95/65ish BB)
10 Front squats (same object)
“How long can you hang on and not put the weight down?”
Post stretch
@30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Side quad stretch
Pigeon str
Child’s pose
