18
May
Tuesday May 19th

7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557
8:30am Class – Join URL: https://us02web.zoom.us/j/87526893563
12:00pm Class – Join URL: https://us02web.zoom.us/j/96082985153
5:00pm Class – Join URL: https://us02web.zoom.us/j/98439693042
6:30pm Class – Join URL: https://us02web.zoom.us/j/95950825727
Warm Up 1:
10 Burpees, 50 High Knees, 10 Glute Bridge w/ :3 Hold
Mobility:
Warm Up 2:
2 Rounds
5 Single Arm Russian KBS, 5 Weighted Dip/Drives(No Press), 5 Strict Press (per side), 5 Goblet Squats.
5 Single Arm Russian KBS, 5 Weighted Dip/Drives(No Press), 5 Strict Press (per side), 5 Goblet Squats.
Part 1:
Warm Up 3:
5 Devil’s Press with Lighter than WOD weight.
Part 2:
Death By Devil’s Press
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
Scale:
Devil’s Press => Alternating Single Arm Devil’s Press
Notes:
Focus on FORM during Part 1, heavy weight is NOT necessary. Specifically focus on Hip Extension/Glute Contraction to finish both movements. For part 2, do not forget the focus from part 1. Assistance from major posterior movements will help tremendously.
Cooldown:
Pec Stretch, Foam Roll Glutes/Back
Alternative:
Part 1:
EMOM 10
Odd: Barbell Snatch @ 8 reps (light)
Even: Barbell Romainian DL @ 8-12 Reps
Odd: Barbell Snatch @ 8 reps (light)
Even: Barbell Romainian DL @ 8-12 Reps
Warm Up 3:
5 Devil’s Press with Lighter than WOD weight.
Part 2:
Death By Barbell Devil’s Press (Barbell Pushup into Power Snatch)
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
Express:
Mobility:
Lying Glute Stretch – 1:00/side
Warm Up 1:
2 Rounds
5 Single Arm Russian KBS, 5 Weighted Dip/Drives(No Press), 5 Strict Press (per side), 5 Goblet Squats.
5 Single Arm Russian KBS, 5 Weighted Dip/Drives(No Press), 5 Strict Press (per side), 5 Goblet Squats.
Warm Up 2:
3 Devil’s Press with Lighter than WOD weight then 3 with WOD weight.
Part 2:
Death By Devil’s Press
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
Scale:
Devil’s Press => Alternating Single Arm Devil’s Press
Notes:
Focus on FORM during Part 1, heavy weight is NOT necessary. Specifically focus on Hip Extension/Glute Contraction to finish both movements. For part 2, do not forget the focus from part 1. Assistance from major posterior movements will help tremendously.
Cooldown:
Pec Stretch, Foam Roll Glutes/Back