21
May
Friday May 22nd

7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557
9:00am Class – Join URL: https://us02web.zoom.us/j/82301170451
5:30pm Class – Join URL: https://us02web.zoom.us/j/89180040432
Warm-up:
2 minutes of Cardio then 3 rounds of 10 Band Pull Aparts, 10 Strict DB Press(5R/5L), 10 Double DB Bent Over Rows, 10 Goblet Step Back Lunges.
Part 1:
15-12-9-6-3 of Single Arm Floor Press and Single Arm Row (per arm) Rest :60 seconds between sets. Moderate weight
Part 2:
3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Single-Arm DB Hang Clean and Jerks (8 per arm, alternate every 4).
8 Squats
8 Single-Arm DB Hang Clean and Jerks (8 per arm, alternate every 4).
Rest 2 minutes between AMRAPs.
After 3rd AMRAP Rest 2 minutes then Max Plank.
*Score is Total Reps.
Scale:
Scaled reps => 6 of each
Notes:
2-3 rounds will be average so push each round, these are 3 sprints. Try and hold a high heart rate for the 3 minutes, don’t try and game this WOD.
Cooldown:
Foam Roll Quads – 1 min each side, Pec Stretch – 1 min each side.
Alternative:
Part 2:
3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Barbell Hang Clean and Jerks (95/65).
8 Squats
8 Barbell Hang Clean and Jerks (95/65).
Rest 2 minutes between AMRAPs.
After 3rd AMRAP Rest 2 minutes then Max Plank.
*Score is Total Reps
Notes:
Should be a weight you can do C&J unbroken every round.
Express:
Warm-up:
2 rounds of 10 Band Pull Aparts, 10 Strict DB Press(5R/5L), 10 Double DB Bent Over Rows, 10 Goblet Step Back Lunges.
Part 1:
3 Sets of 10 of Single Arm Floor Press and Single Arm Row. (10R/10L) Rest :60 seconds between sets. Moderate weight
Part 2:
3 Rounds – AMRAP 3 of 8 Burpees
8 Squats
8 Single-Arm DB Hang Clean and Jerks (8 per arm, alternate every 4).
8 Squats
8 Single-Arm DB Hang Clean and Jerks (8 per arm, alternate every 4).
Rest 2 minutes between AMRAPs.
After 3rd AMRAP Rest 2 minutes then Max Plank.
*Score is Total Reps
Scale:
Scaled reps => 6 of each
Notes:
2-3 rounds will be average so push each round, these are 3 sprints. Try and hold a high heart rate for the 3 minutes, don’t try and game this WOD.
Cooldown:
Foam Roll Quads – 1 min each side, Pec Stretch – 1 min each side.