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?