GYM CLOSED
NO CLASSES OR OPEN GYM
TODAY’S VIRTUAL CLASS SCHEDULE (Click for Zoom Links):
9 AM CLASS WOD
12 PM CORE CLASS
3 PM MOBILITY CLASS
“Palace” Class
AMRAP 6
2 Single Dumbbell Reverse Lunges, 20 Double Unders
4 Single Dumbbell Reverse Lunges, 20 Double Unders
6 Single Dumbbell Reverse Lunges, 20 Double Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6
2 Single Dumbbell Power Snatches, 20 Double Unders
4 Single Dumbbell Power Snatches, 20 Double Unders
6 Single Dumbbell Power Snatches, 20 Double Unders
Continue to add (2) power snatches per round
“Palace” Limited/Bodyweight
AMRAP 6
2 Odd-Object Reverse Lunges, 20 Double Taps
4 Odd-Object Reverse Lunges, 20 Double Taps
6 Odd-Object Reverse Lunges, 20 Double Taps
Continue to add (2) odd-object reverse lunges per round
Rest 2:00
AMRAP 6
2 Odd-Object Ground to Overhead, 20 Double Taps
4 Odd-Object Ground to Overhead, 20 Double Taps
6 Odd-Object Ground to Overhead, 20 Double Taps
Continue to add (2) Odd-Object Ground to Overhead per round
General Warm Up
3 Rounds-
:30 Single Unders/ Jumping Jacks
:30 sec Alternating Samson Stretch
:30 sec Alternating Calf Stretch
:30 PVC/Broomstick/Towel Pass Throughs
:30 Inchworm + 2 Shoulder Taps
Class Specific Warm Up
8 Bodyweight Reverse Lunges
:30 Double Taps
8 Warm up weight Dumbbell Reverse Lunges
:30 Double Unders or Practice
8 Alternating Dumbbell Deadlifts
5/5 Dumbbell Strict Press (Right/Left)
5/5 1-arm Dumbbell Overhead 1/4 Squats (Right/Left)
8 Alternating Dumbbell Hang Power Snatch
8 Alternating Dumbbell Power Snatch
*Switch to workout weight dumbbell
6 Dumbbell Reverse Lunges, 10 Double Unders
6 Dumbbell Power Snatches, 10 Double Unders
Limited/No Equipment Warm Up
8 Bodyweight Reverse Lunges
:30 Double Taps
8 Odd-Object Reverse Lunges
:30 Double Taps
8 Odd-Object Deadlifts
8 Odd-Object Strict Press
8 Odd-Object Ground to Overhead
*Switch to workout odd-object weight
6 Odd-Object Reverse Lunges, 10 Double Taps
6 Odd-Object Ground to Overhead, 10 Double Taps
WOD Guidance-
Pick a dumbbell weight you can hold onto for twenty plus reps on reverse lunges and power snatches.
Stay smooth and steady on double unders.
Pick on odd-object, for example: a backpack, for reverse lunges and ground to overhead.
Stay smooth and steady on double taps while working on timing and rhythm.
Question of the Day
What movie is worth purchasing On Demand?
16 for both rounds w/25# plate and single unders.
The best thing about these livestreams is I can turn off my camera and no one can see me skip the inch worms!!
QOD: Nothing. If you buy a video On Demand from Comcast or Verizon, you lose it if you change service. And, now that other streaming services are cropping up, you lose access to other movies. Better to go with Amazon and buy.
Cardio and core noon virtual class.
5 rounds of
:30 Burpees
:30 Plank
:30 Mountain Climbers
:30 Rest
QOTD: Buy the seasonal classics on Amazon Video, Ground Hog Day, and National Lampoon’s Christmas Vacation. Can never stream those for free during the season you want to watch them.
Squat Snatch work:
4×2 – Snatch deadlift + 2 squat snatches @ 75-115#
Palace – Barbell Version @ 75# + Single Unders
Reverse Lunges – completed 6 rounds + 14 RL
Power Snatches – completed 6 rounds + 3 PS
Christmas Vacation for me too! I watch it every year and laugh like it is the first time.
Palace – 50# DB and DU. Struggle with DUs and tried to focus on staying relaxed and holding on to sets of 20. A) got thru round of 14 + 13 lunges B) got thru round of 12 + 7 snatches.
Accessory – 20 strict C2B + 30 strict pull ups in least amount of sets. 7,5,4,4 + 10,9,6,5
QOD – whatever movie occupies children for more than 90 minutes
Great answer for the movie, Mike!
a) Finished Round 12 w/ 70# wreck bag alt Front & Back rack, DU b) Finished Round 8 + 10 Ground to overhead. Wreck back, mix snatch C&J, DU
QOD- Download something from Netflix, Hulu, Disney+
Driveway Palace with 30# dumbbell. Did 40 singles between, made it to 2 lunges in the 16th round, completed the full 14th round with snatches. Working out with friends is so much more motivating!
QOD: Love movies like Good Will Hunting, The Town, The Departed, My Cousin Vinny, etc. Can’t go wrong with these classics, or download a series like the Sopranos!
Palace – 20# db got through the round 14 plus a couple reps for each section
QOD: Parasite
Did workout with my boys again – they are loving this! Modified to:
.75 mile run
AMRAP 6
DB Reverse Lunges (+2 ladder) and 20 Jumping Jacks
AMRAP 6
DB Thrusters (+2 ladder) and 20 Jumping Jacks
.75 mile run
Score – got through round of 14 lunges and round of 12 thrusters (using 2 #20 DBs for each)
QOD: I don’t have a good answer for this. But my husband just suggested we watch Contagion, which was a TERRIBLE idea. It basically is real life. I kept wondering at what point it would diverge from what is actually going on right now… (Spoiler alert: never.)
Palace: 50# DB (18+4?, 16+4)
QOD: Shawshank Redemption
Completed bodyweight Palace, I’m one day behind. Took me some time to recover from 100 mountain climbers. I know that was Monday. Onboard but not up to full speed on at-home workouts.
QOD: Jojo Rabbit. it’s just outrageous, and worth a rental.