Glycolytic (2-5 min bursts)
• Please refer to ZenPlanner for Zoom and Face to face class times
• You must reserve your spot for face-to-face class times.
• For face-to-face classes, please be sure to bring your borrowed equipment to use in class, a yoga mat or towel, and water.
• If you will need to borrow a barbell or other equipment that is not outside for the workout, please arrive early and go directly into the facility with your face covering.
WOD Review then warm-up all together:
Warm-up
1x through
@200m jog/ 30 sec walk & back
5 pushups then 20-30 sec down dog
20 sec Spidermans/side
20-sec pigeon str/side
SOD
EMOM for 8 min
Odd min: 6-12/arm Floor press (BB = 6-12 total reps)
Even min: 10-15 Half kneeling DB overhead tricep extensions (https://www.youtube.com/watch?v=ptwS4R8tFX4)
-2 min Rest-
WOD
3 rounds of AMRAP 5: (21 min total)
8 DB Lat pull-overs (lying on the ground)
8 DB Lateral Lunges (4/side)
12 Push-ups
12 Sit-ups
*Rest 3 Minutes between rounds
*Begin back at the beginning for each new round
The goal is to have a hard push for the 5 min, ideally holding a hard pace for all 5 min or if possible, starting off a little slower and pushing the pace as time goes on. Do your best to match or beat the previous round’s score.
Post stretches
@30 sec each
Reminder to bring a bath towel tomorrow!
Child’s pose
Pigeon
Side quad
Down dog
Seated shoulder extension
