11
May
Tuesday May 12th
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:
AMWUP 6 of 10 Air Squats, 10 DB Deadlifts (Light)
10 Walking Lunges, 10 Seated DB Strict Presses (5 R/5L Light)
10 Walking Lunges, 10 Seated DB Strict Presses (5 R/5L Light)
Part 1:
AMRAP 8 – 10 Deadbugs, 10 Reverse Crunches, 14 Bicep Curls (7 per arm)
Part 2:(30 min cap)
For Time:
5 Rounds
3 DB Hang Cleans (each arm)
6 Burpees
9 Air Squats
1 minute Rest after 1st 5 rounds Repeat for a total of 2 sets (10 total rounds)
then Rest 1 Minute and complete:
4 Rounds
12 DB Deadlifts
12 SA DB Push Presses (6 each arm)
12 SA DB Front Squats (6 each arm)
Rest 1 minute after 4 rounds, repeat for a total of 2 sets (8 total rounds)
3 DB Hang Cleans (each arm)
6 Burpees
9 Air Squats
1 minute Rest after 1st 5 rounds Repeat for a total of 2 sets (10 total rounds)
then Rest 1 Minute and complete:
4 Rounds
12 DB Deadlifts
12 SA DB Push Presses (6 each arm)
12 SA DB Front Squats (6 each arm)
Rest 1 minute after 4 rounds, repeat for a total of 2 sets (8 total rounds)
Scale:
Weight
Notes:
Long WOD. There is a lot of work here. Part 1 will be more Aerobic and Part 2 will be more strength and endurance. Keep moving and use the short rest as best as you can.
Cooldown:
Roll out Glutes, Hamstrings
Alternative:
Part 2:
For Time:
5 Rounds
3 Hang Cleans (RX 135/95, L2 96/65, L1 75/45)
6 Burpees
9 Air Squats
1 minute Rest after 1st 5 rounds Repeat for a total of 2 sets (10 total rounds)
then Rest 1 Minute and complete:
5 Rounds (Same weight as 1st part)
6 Deadlifts
6 Push Presses
6 Front Squats
Rest 1 minute after 5 rounds, repeat for a total of 2 sets (10 total rounds)
3 Hang Cleans (RX 135/95, L2 96/65, L1 75/45)
6 Burpees
9 Air Squats
1 minute Rest after 1st 5 rounds Repeat for a total of 2 sets (10 total rounds)
then Rest 1 Minute and complete:
5 Rounds (Same weight as 1st part)
6 Deadlifts
6 Push Presses
6 Front Squats
Rest 1 minute after 5 rounds, repeat for a total of 2 sets (10 total rounds)
Express:
Warm-up:
AMWUP 7 of 10 Air Squats
10 DB Deadlifts (Light)
10 Walking Lunges, 10 Seated DB Strict Presses (5 R/5L Light)
10 DB Deadlifts (Light)
10 Walking Lunges, 10 Seated DB Strict Presses (5 R/5L Light)
Part 2:
For Time:
5 Rounds
3 DB Hang Cleans (each arm)
6 Burpees
9 Air Squats
1 minute Rest after 1st 5 rounds Repeat for a total of 2 sets (10 total rounds)
then Rest 1 Minute and complete:
4 Rounds
12 DB Deadlifts
6 SA DB Push Presses (each Arm)
12 SA DB Front Squats (6 each arm)
Rest 1 minute after 5 rounds, repeat for a total of 2 sets (8 total rounds)
3 DB Hang Cleans (each arm)
6 Burpees
9 Air Squats
1 minute Rest after 1st 5 rounds Repeat for a total of 2 sets (10 total rounds)
then Rest 1 Minute and complete:
4 Rounds
12 DB Deadlifts
6 SA DB Push Presses (each Arm)
12 SA DB Front Squats (6 each arm)
Rest 1 minute after 5 rounds, repeat for a total of 2 sets (8 total rounds)
Scale:
Weight
Notes:
Long WOD. There is a lot of work here. Part one will be more Aerobic and Part 2 will be more strength. Keep moving and use the short rest as best as you can.
Cooldown:
Roll out Glutes, Hamstrings
