200513 - Quote of the Week

Sign up for the (IN-GYM) “STRENGTH AND CONDITIONING CLASSES” 24 hours before they start on Zen Planner! Limit 4 people per class! They’re goin’ like hotcakes … so if you want it … get on it!
(@ 6:15am- 8:15am - 4:30pm - 5:30pm - 6:30pm)

ZOOM ONLINE INTERACTIVE CLASSES
(@ 7am - 12pm)
NO MORE 5:30PM CLASS!!!
PASSWORD = 80524

7AM CLASS:
https://us02web.zoom.us/j/85849946735?pwd=bXRMbUQ1NVNtN2ZHci9JSS8wN3JOdz09

NOON CLASS:
https://us02web.zoom.us/j/89885814047?pwd=UlNlZytwalBWckVEK0tZMk13N0lFQT09

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HOME GYM PROGRAM (Zoom Classes)

QOTD - What is something you’d like to start doing?

WARM UP - 200m Run
then…
AMRAP 4:
10 Weighted Step Ups to Curl to Press
10 Jumping Jacks

COACH PREP - Review movements

WOD -
(Bodyweight Version)
3 Rounds for Time
20 Push Ups or Odd Object Strict Press
200m Run
20 Bench/Chair Step Ups
200m Run

(Low Equipment Version)
3 Rounds for Time
20 DB Push Press
200m Run
20 Box Jumps or Step Ups
200m Run


(Home Gym Version) With a weight vest if you have one!
3 Rounds for Time
20 Push Press 95/65
200m Run
20 Box Jumps
200m Run

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - What is something you’d like to start?

WARM UP -  Banded Press
Banded Pass Thrus

COACH PREP - Review Strict Press

STRENGTH - Strict Press
10EB, 5, 3, 1 (Repeat x 2)

WOD - “Interval Cardio Training”
Row/Bike/Ski/Run
100m - 200m - 300m - 400m
(w/ 1 minute of rest between each)

Lauren StensengComment