Mark!
GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE STARTING 3.19.20:
5 PM – Class WOD
SATURDAY
8 AM – Class WOD
8 AM- YOGA
9 AM – Class WOD
Moving forward the only link you will need to jump into class is: https://zoom.us/j/2740893085
“Farm Land” Class
AMRAP 15
9 Strict Pull Ups
15 Hand-Release Push Ups
21 Dumbbell Swings
“Farm Land”: Limited/ No Equipment Edition
AMRAP 15
15 Hand Release Push Ups
18 Bent Over Backpack Rows
21 Glute Bridges
Warm Up
General-
:30 Mountain Climbers
:30 Alternating Scorpion Stretch
:30 Sumo Stance Inchworm
5 Box/Table Push Ups (Least Challenging Version)
:30 Mountain Climbers
:30 Alternating Forearm Plank to Push Up Plank
:30 Good Mornings
5 Knee Push Ups (or Box for Mod)
:30 Mountain Climbers
:30 Sumo Stance Good Mornings or Bent Over “Imaginary Backpack” Rows
:30 Glute Bridge Hold (With alternating leg extension for spice)
5 Floor Push Ups (or Knee/Box for Mod)
Class Specific Warm Up
:10 Inactive Bar Hang
:10 Active Bar Hang
5 Scap Retractions
5 Strict Pull Ups
5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*
10 Dumbbell Deadlifts
(Sumo-ish stance; DB between feet, grip center of DB with both hands)
10 Dumbbell Russian (Chest/Eye Level) Swings
10 Dumbbell American (Overhead) Swings
*Swap DB for workout weight*
5 Dumbbell Deadlifts
5 DB Russian Swings
5 DB American Swings
Class WOD Warm Up Round:
2 Strict Pull Ups
4 Hand Release Push Ups
8 Dumbbell Swings
Limited/No Equipment Specific Warm Up-
5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*
10 Bent Over Backpack Rows
*Increase Backpack to workout weight if necessary*
10 WOD Weight Bent Over Backpack Rows
10 Glute Bridges
Limited/No Equipment Warm Up Round:
4 Hand Release Push Ups
8 Bent Over Backpack Rows
12 Glute Bridges
WOD Modifications-
Alternate rep schemes
Pull Up- 7 or 5
Push Up- 12, 9 or 7
DB Swings- 15 or 12
Swing DB to eye-level if there are any overhead limitations.
Can’t swing at all? Try DB Sumo Deadlift or Glute Bridges instead.
Alternate No-Equipment WOD Rep Scheme:
9/12/15
WOD Guidance-
Class-
2-3 sets at most on both your strict pull ups and hand release push ups.
Break strict work up early and into manageable sets.
Choose a weight on the dumbbell you could complete 21 unbroken. Could break into 2 sets to save grip.
Limited/No Equipment-
Break up hand release push ups early on, into 2-3 sets.
Challenge yourself with bent over row, but shouldn’t be broken into more than 2-3 sets.
Steady on the glute bridges!
Question of the Day-
What food would be the best to make a house out of?