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:

PVC Lat/Shoulder Combo Stretch – 1:00/side
Lying Glute Stretch – 1:00/side

Warm Up 2:

2 Rounds
5 Single Arm Russian KBS, 5 Weighted Dip/Drives(No Press), 5 Strict Press (per side), 5 Goblet Squats.

Part 1:

EMOM 10
Odd: Single Arm Dumbbell Snatch @ 5 each arm
Even: KB/Double DB Romanian Deadlifts @ 12 Reps

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

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

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

Express:

Mobility:

Lying Glute Stretch – 1:00/side