200507 - Weekend Schedule!

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 - Favorite physical trait on yourself?

WARM UP - 3 Rounds
5 Glute Bridges
5 Scap Push Ups
10 Bird Dogs

MOBILIZE - Gorilla Squats
Wall Cactus Stretch

SKILL - 100m Sprints x 6
w/ :30 rest between

COACH PREP - Review Scaling
3 Rounds of 3 of each

WOD -
(Bodyweight Version)
FOR TIME
12 Rounds
8 Broad Jumps
4 Plank Walk Ups
(Hold plank, hands on the ground, hands up onto chair, and back down)

(Low Equipment Version)
FOR TIME
12 Rounds
12 DB Skiers
6 High Pulls

(Home Gym Version)
FOR TIME
12 Rounds
8 KB Swings
4 Pull Ups

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Favorite physical train on yourself?

WARM UP - 2 Rounds
6 Calories
6 Shoulder Taps
6 Elevator Plank
then…
Banded Chest/Neck Stretch

WOD - AMRAP 10:
10 Calories
10 Push Ups
(Increase by 10 each round)

COACH PREP - Lacrosse Ball Ankle/Calf Roll
Banded Marching
Banded Squats

STRENGTH -
Back Squat from the Rack
10EB, 8, 6, 4, 3x2 (2-2-2)