Today is the first day of our Monday and Wednesday 8:30am LIVE Zoom Class! Now you can workout with us LIVE at 8:30am (M/W ONLY), 12pm (M/T/W/F), 5pm (M/T/W/F) and Saturdays/Sundays at 9am.
Strength
DB Complex (ideally with 2 DBs, but can be done with 1)
EMOM for 8 minutes
2 Power Clean
2 Hang Clean
2 Push Press (R)
2 Push Press (L):10 1 Arm Plank
:10 1 Arm Plank
**Ideally for the strength you have two heavy DBs. If you only have one and it is moderate to light then up the reps and do 3 Power Cleans, 3 Push Press on R then 3 and 3 on L for the next minute. Then time permitting jump into the plank.
Float and Sting
30 Step ups (go weighted for an added challenge)
20 Single Arm hang Cleans (10 per side)
20 Single Arm Push Press (10 per side)
10 Reverse Burpees
14 min AMRAP
*Try to use a DB or a KB that is moderate/heavy. The goal would be to hit each round in about 3:00-4:00 minutes. The Cleans and Presses should be unbroken for the first few rounds. The reverse burpees will provide a little break, but keep the heart rate high and burn the legs.
Core
Min. 1) :30 Hollow Hold
Min. 2) Max Glute Bridges
Min. 3) Max Windshield Wipers https://www.youtube.com/watch?v=Fuccu9GFO6g
Min. 4) Max Fire Hydrant (Right)
Min. 5) Max Fire Hydrant (Left)
4 Rounds
Bringing back a Core WOD from three weeks ago with a few changes! Hit those fire hydrants to keep the glutes fired up.