28
May
Friday May 29th
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 minute Bike/Row/Run.
Then 3 rounds of:
10 Band Pull-Aparts,
10 (Barbell or DB) Push Press
10 (Barbell or DB) Bent-over Rows
10 Goblet Reverse Lunges.
10 Band Pull-Aparts,
10 (Barbell or DB) Push Press
10 (Barbell or DB) Bent-over Rows
10 Goblet Reverse Lunges.
Part 1:
3 Rounds of 10 Bench/Floor Press, 10 Bent Over Rows.
Perform as a superset.
Rest 90 seconds.
Weight should be light to medium, same weight for both. (Barbell or DB)
Specific Warm-up:
5 Hang Clean, 5 Front Rack Rev Lunge, 5 Push Press.(Barbell or DB)
Part 2:
3 RFT of 10 Hang Power Clean, 10 Front Rack Reverse Lunge, 10 Push Press.(Barbell 95/65, DB x 2 or DB 5R/5L).
Scale:
FR Lunge => Back Rack, Lighter DB = 10 reps each arm/leg
Notes:
This WOD’s intesity level will be determined by the weight you use. If lighter weight do more reps and work conditioning. If heavier weight DB or Barbell it will be more of a strength WOD keep reps where they are at.
Cooldown:
Foam Roll – Quads and Glutes, Stretch Pecs
Express:
Warm-up:
2 minute Bike/Row/Run.
Then 3 rounds of:
10 Band Pull-Aparts,
10 (Barbell or DB) Push Press
10 (Barbell or DB) Bent-over Rows
10 Goblet Reverse Lunges.
10 Band Pull-Aparts,
10 (Barbell or DB) Push Press
10 (Barbell or DB) Bent-over Rows
10 Goblet Reverse Lunges.
Specific Warm-up:
2 Rounds of 5 Snatch, 5 Front Rack Rev Lunge, 5 Push Press.(Barbell or DB)
Part 2:
3 RFT of 10 Hang Power Clean, 10 Front Rack Reverse Lunge, 10 Push Press.(Barbell 95/65, DB x 2 or DB 5R/5L).
Scale:
FR Lunge => Back Rack, Lighter DB = 10 reps each arm/leg
Notes:
This WOD’s intesity level will be determined by the weight you use. If lighter weight do more reps and work conditioning. If heavier weight DB or Barbell it will be more of a strength WOD keep reps where they are at.
Cooldown:
Foam Roll – Quads and Glutes, Stretch Pecs
