13
May
Thursday May 14th
7:00am Class – Join URL: https://zoom.us/j/921806302
8:30am Class – Join URL: https://zoom.us/j/226909441
12:00pm Class – Join URL: https://zoom.us/j/96082985153
5:00pm Class – Join URL: https://zoom.us/j/98439693042
6:30pm Class – Join URL: https://zoom.us/j/95950825727
Warm-up:
Tabata Speed Steps.
Mobility:
Couch Stretch – 1 minute each leg, Lax Ball Shoulders – 1 minute each side, 20 Dead Bugs.
Part 1:
3 Rounds of 10 DB Lunges(each leg) and :30 seconds Mountain Climbers. Rest 60 seconds between. (Lunge cadence 2 down, pause 1, 2 up, pause 1)
Specific Warm-up:
3 DB Thrusters (each side)
and 6 Reverse Crunches.
Part 2:
AMRAP 12 of 3-6-9-12-15-18, etc. reps of
Dumbbell Thrusters and
Reverse Crunches
Scale:
DB Thrusters => SA Thruster (alt every 3 reps)
Notes:
WOD gets harder as it goes on. Reverse Crunches will catch up to you.
Cooldown:
Roll back, glutes – 1 min each side.
Alternative:
Part 1:
3 Rounds of 10 Front Rack Lunges(45/35) and :30 seconds Mountain Climbers. Rest 60 seconds between. (Lunge cadence 2 down, pause 1, 2 up, pause 1)
Specific Warm-up:
and 6 Reverse Crunches.
Part 2:
AMRAP 12 of 3-6-9-12-15-18, etc. reps of
Thrusters (RX 95/65, SC 75/45) and
Reverse Crunches
Notes:
WOD gets harder as it goes on. Reverse Crunches will catch up to you.
Express:
Warm-up:
Tabata Speed Steps.
Mobility:
Couch Stretch – 1 minute each leg, Lax Ball Shoulders – 1 minute each side
Specific Warm-up:
3 DB Thrusters (each side)
and 6 Reverse Crunches.
Part 2:
AMRAP 12 of 3-6-9-12-15-18, etc. reps of
Dumbbell Thrusters and
Reverse Crunches
Scale:
DB Thrusters => SA Thruster (alt every 3 reps)
Notes:
WOD gets harder as it goes on. Reverse Crunches will catch up to you.
Cooldown:
Roll back, glutes – 1 min each side.
