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!)
WOD Review then warm-up all together:
Warm-up
2 min AMRAP
Inchworm out
1 pushup to down dog (grind 5-10 sec)
1 step to Spidermans/side (grind 2-4 sec)
Inchworm back to stand
SOD
EMOM for 10 min
Odd min: 6-8 Inchworm walkout w/ push-ups to stand: https://www.youtube.com/watch?v=Gv0rFtj-XjI
Even min: 20 sec/side Isometric Bird dog “holds” (https://www.youtube.com/watch?v=GwBprD9TLP4)
2 min Rest
WOD 1
21-15-9 of:
DB Thrusters (total) (alternate arms as needed)
V-ups
-2 min rest- (Athletes will need to manage their own rest intervals)
WOD 2
21-15-9 of:
DB power clean (total) (do not have to alternate)
Suitcase/Bent kneed V-ups (https://www.youtube.com/watch?v=664PfuYPJzY) (You are permitted to have your feet and hands touch the floor)
-2 min rest-
WOD 3
18-12-6 of:
DB Thrusters (total) (total)
V-ups
-2 min rest-
WOD 4
18-12-6 of:
DB power clean (total)
Suitcase/Bent kneed V-ups (https://www.youtube.com/watch?v=664PfuYPJzY) (You are permitted to have your feet and hands touch the floor)
Post stretch
@30 sec each
Seated shoulder extension stretch
Child’s pose
Side quad stretch
Pigeon str
