200504 - 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 - 6:30pm)

ZOOM ONLINE INTERACTIVE CLASSES
(@ 7am - 12pm - 5:30pm)
PASSWORD = 80524

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

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

5:30PM CLASS:
https://us02web.zoom.us/j/88642156750?pwd=cHZ4WU1iUXJpN3h5cXU3cHJpRjJoZz09

HOME GYM PROGRAM (Zoom Classes)

QOTD - What is your favorite place for take-out?

WARM UP - 2 Rounds
(1st Rd. unweighted/ 2nd Rd. weighted)
10 Step Downs
10 Around your Head
10 Side Squats

MOBILIZE - Interlocked Open Book T-Spine Stretch
Seated Four Stretch w/ Lateral Reach Over

STRENGTH - 4 Rounds (:20 Strict Press/:20 OH hold)

COACH PREP - Review Movements
Practice Round
200m Run
10 Step Overs
10 Push Press
10 Squats

WOD - (SCORE = Total # of Reps)
BODYWEIGHT:
3 Min. Box Step Overs
2 min. rest (200m run must be completed)
3 Min. Push Ups
2 min. rest (200m run must be completed)
3 Min. Squats

LOW EQUIPMENT:
3 Min. DB Weighted Box Step Overs
2 min. rest (200m run must be completed)
3 Min. DB Push Press
2 min. rest (200m run must be completed)
3 Min. DB Weighted Squats

HOME GYM:
3 Min. Back Rack Step Ups 95/65
2 min. rest (200m run must be completed)
3 Min. Push Press 95/65
2 min. rest (200m run must be completed)
3 Min. Back Squats 95/65

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STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Favorite place for take-out?

WARM UP - 2 Rounds
1 minute of Rowing
1 minute of Open Book T-Spine Twist
1 minute of EB Muscle Cleans
1 minute of Back Rack Side Squats
1 minute unweighted squats

COACH PREP -
Fast Elbow Drill
Power Drop Drill
Combined
Clean
Hang Clean
Front Squats

STRENGTH -
Clean Complex
Clean - Hang Clean - 2 Front Squat
4EB
2x3
2x2
4x1

WOD -
3 Rounds
1 min. Front Rack Lunges
1 min. Row
1 min. Rest