GYM CLOSED
NO CLASSES OR OPEN GYM
The only link you will need to jump into class is: https://zoom.us/j/2740893085
“Garage Fight” Class
3 Rounds
1 Minute Stations:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops Over the Dumbbell
Single Arm Push Presses
Burpees
Rest
*On the single arm work, alternate hands every 5 reps*
“Garage Fight” Limited/No Equipment Edition
3 Rounds
1 Minute Stations:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest
General Warm-Up–
:30 Dumbbell/Backpack Facing Step Over and Back
:30 1 Spiderman each leg + 2 Air Squats
:30 Single Leg RDL’s (Bend over and touch your toes!)
:15 Arm Circles Forward
:15 Arm Circles Backward
:30 Step Down and Step Up Plank Burpees
:30 Dumbbell/Backpack Lateral Step Overs
3 Tempo Air Squats (:05 decent, :05 Pause)
:30 Good Mornings (Bodyweight or Weighted)
:15 Arm Hug Swings
:15 Imaginary Dumbbell Strict Press
:30 Jump Down and Jump Up Plank Burpees
Class Specific Warm-Up–
*Warm-up weight DB*
5 Dumbbell Goblet Squats
5 Dumbbell Push Press
5 Dumbbell Thrusters
5 Dumbbell Deadlifts each hand (not alternating)
5 Dumbbell Hang Power Cleans each hand (not alternating)
5 Dumbbell Power Cleans each hand (not alternating)
:30 Hops over Dumbbell (start slow, build speed)
5 Dumbbell Strict Press each arm
5 Dumbbell Push Press each arm
2 Step Down and Step-Up Burpees
2 Jump Down and Step-Up Burpees
2 Jump Down and Jump Up Burpees
Warm-Up Round:
Tabata Style (:20 on/:10 Transition)
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Dumbbell Push Press
Burpee
Limited/No Equipment Specific Warm-Up–
5 Backpack Squats
5 Backpack Push Press
5 Backpack Thrusters
5 Backpack Deadlifts
5 Backpack Hang Power Cleans
5 Backpack Power Cleans
:30 Hops over Backpack (start slow, build speed)
6 Bodyweight Reverse Lunges
6 Backpack Reverse Lunges
2 Step Down and Step-Up Burpees
2 Jump Down and Step-Up Burpees
2 Jump Down and Jump Up Burpees
Warm-Up Round:
Tabata Style (:20 on/:10 Transition)
Backpack Thrusters
Backpack Power Cleans
Hops over the Backpack
Backpack Reverse Lunges
Burpees
WOD Modifications-
Thruster Modifications- Front Squats, Air Squats, Cossack Squat
Power Clean Modification- Deadlift, Hang Power Clean
Hops Over Dumbbell Modifications- Step over the Dumbbell
Push Press Modifications- Strict Press, DB Floor Press, Bent over Rows
Burpee Modifications- Plank Burpees, Box/Bench/Couch Burpees, High Knees/Butt Kickers
WOD Guidance:
Work for :45-:50 per movement (except for the burpees/reverse lunges, work for the full :60!) at a steady pace in Round 1. Try to match your numbers in Round 2, and then go for a high score Round 3!!
Question of the Day–
What was the last thing you almost bought online but didn’t pull the trigger? (Do you regret not buying it? Did you make the right choice? Are you going back on Amazon right now to buy it?)