200508 - FYF!

DON’T FORGET TO SIGN UP for Open Gym at 8am and 9am!
PLUS sign up for our Saturday outdoor Partner WOD starting @ 10AM!


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)
NO 6:30PM CLASS TODAY!

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 - Weekend plans?

WARM UP - 
20 of each
Donkey Kicks (each side)
Hydrants (each side)
Drinking Birds (total)
Reaching Crunches
Lateral Hops
Squats Thrusts

MOBILIZE - Jacket by the sleeves Leg Crossover Stretch
Three Legged Down Dog with a fold over

COACH PREP - Review Deadlifts

WOD -
(Bodyweight Version)
AMRAP 3: x 6
(Rest 1 minute b/w)
6 Lateral Burpees over a line
9 Glute Bridges
12 Sit Ups

(Low Equipment Version)
AMRAP 3: x 6
(Rest 1 minute b/w)
6 Lateral Burpees
9 DB Deadlifts
12 Ab Mat Sit Ups

(Home Gym Version)
AMRAP 3: x 6
(Rest 1 minute b/w)
6 Lateral Burpees
9 Deadlifts 135/185
12 Ab Mat Sit Ups

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Weekend plans?

WARM UP - (w/ 10# DB)
Split Leg Deadlifts
Overhead Chair Pose
Lunging Around the Worlds

MOBILIZE - Banded Leg Crossover Stretch

COACH PREP - Review Deadlifts Form

STRENGTH - 10EB to start…
E2M10M
4 Deadlifts
E2M10M
2 Deadlifts

WOD - E3M12M
6 Deadlifts (65-75% of heaviest set of 2)
6 Bar Facing Burpees
200m Run or 12 Calorie Bike or 50 DU