200518 - Motivation Monday

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 - Strangest name of someone you personally knew?

WARM UP - 3 Rounds
200m Run
5 Push Ups
10 Sit Ups
15 Squats

Mobilize - Can/Can and Scorpions (On belly then on back, roll opposite leg over to opposite hand to twist)
V Leg Stretch (Legs out in V shape seated and reach for both sides and overhead)

WOD -
(Low Equipment Version)
”Final Murph Prep”
Wear a vest if you plan on vesting!
FOR TIME
4 Rounds
400m Run
40 “x” (changes in each round)
”x” =
Round 1: Sit Ups
Round 2: Push Ups
Round 3: Squats
Round 4: Pull Ups

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Strangest name of a person you know?

WARM UP -  Row or Run 200m
Banded Side Step/Forward/Back
Banded Squats
Then…
Side Hip and External Side Hip
Sprinters Lunge with Reach

COACH PREP - Review Back Squats

STRENGTH - Back Squat
Build to a heavy set of 3
THEN…
3 - 3 - 3

WOD -
E2M6M
1 - 20 Calories then Max Back Squats (@ 50% of 3)
2 - 15 Calories then Max Max Back Squats (@ 50% of 3)
3 - 10 Calories then Max Max Back Squats (@ 50% of 3)

Lauren StensengComment