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 - Cold or hot shower?

WARM UP -
Arm Circles (:30 big/:30 small)
Arm Swings (:30 Standing/:30 Bent Over)
Penguins (:30 Left/:30 Right)

MOBILIZE - Rolling Chest Stretch with Arm Lift (x6)

STRENGTH - 3 Part Bicep Curls
45 degree up, 90 degree, 45 degree down
10, 10, 10

COACH PREP - Review movements
Do 5 of each to practice

WOD -
(Bodyweight Version)
Every 5 minutes for 20 minutes = 30 Sit-Ups
AMRAP 20:
30 - 25 - 20 - 15 - 10 - 5
Close Grip Push Ups
Squat Thrusts (Burpee - No push up or jump)
Plank Jacks

(Low Equipment Version)
Every 5 minutes for 20 minutes = 30 DB Sit Ups
AMRAP 20:
30 - 25 - 20 - 15 - 10 - 5
DB Floor Press
DB Renegade Row
DB Seated Tricep Extension

(Home Gym Version)
Every 5 minutes for 20 minutes = 30 Windshield Wipers
AMRAP 20:
30 - 25 - 20 - 15 - 10 - 5
Floor Press 95/65
Bent Over Row 96/65
Plate Tricep Extension 35/25

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Cold or hot shower?

WARM UP - :30 Slow Row/:30 Fast Row
Rower Step Overs
PVC Pass Thrus
PVC Around the Worlds
PVC Snatch Balance

COACH PREP - PVC Hang Burgener Prep
Then… with empty bar

STRENGTH - EMOM 15:
3 Hang Snatches

WOD -
15-12-9
Plate Sit Ups
Plate Ground to Overhead
Toes to Bar

200506 - Quote of the Week

HOME GYM PROGRAM (Zoom Classes)

STRENGTH & CONDITIONING CLASS (BARBELL & CARDIO WOD)

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)