5:30pm Zoom Class
https://us04web.zoom.us/j/71806421756?pwd=K2ljN2R6czl4MWZoN2Uzb0dCcys1UT09
Meeting ID: 718 0642 1756
Password: 8mukF6
6:30am Zoom Class
https://us04web.zoom.us/j/75628796595?pwd=cHN1MndoM21DWEVFWFFyZG9Qc29GUT09
Meeting ID: 756 2879 6595
Password: 5QKEDb
Warm-up
-90 Sec Cardio (Row, Run, Bike, Ski)
-30 Double Hip Tap Jumps
-20 Mountain Climbers
-5 Inch Worm + Push-up to “T” each side
-30 Sec Spiderman Lunge Stretch + Pigeon (each side)
-10 Suitcase Deadlifts (each side – 20 total)
-8 Hang Power Cleans DB
-10 Goblet Squats
-10 Push Press DB (each side)
-30 Sec Hollow Rock
-30 Sec Cardio Sprint (95% effort)
Strength
a) Deadlift – 5×2 @ 80%+ + 3×10 @ 65-70% (heavier than last wk)
b) DB Shoulder Press – 5×8 (both at same time or 8 each arm)
—Superset a/b every 3 minutes
Conditioning
17 Min Running Clock – 3 Rounds
15 Hang Sq Clean n Jerk 165/115#
30 Weighted Sit-ups 50/35# DB
***Max Double Unders In Remaining Time
WOD Notes: Goal is to have 2-4 minutes on the double unders at the end. Use Around 60% of your CnJ max. Should be able to link 3-5 reps at a time. If you only have a light DB, hold it behind your head (men: 15-20#, women: 5-10#). DU Scale = jumping jacks (no singles allowed). Anchor your feet in for the sit-ups.
2 DB Version – 17 Min Running Clock – 3 Rounds
20 DB Hang Sq Clean n Jerk 50/35#’s
30 Weighted Sit-ups 50/35# DB
***Max Double Unders In Remaining Time
WOD Notes: See above notes. If you only have one DB, it is 15R + 15L for 30 total each round.