Nicole and Taylor
Warm Up
5 Minute Clock:
20 Bodyweight RDLs
20 Russian Twists
:30 Single Arm Dumbbell Overhead Hold (Each Side) or 1:00 Plank Hold
WOD
2 Sets: AMRAP 6 Minutes:
24 Bodyweight RDLs
24 Alternating Leg V-ups
24 Mountain Climbers
-Rest 4:00 b/t sets-
ADVANCED VERSION
2 Sets: AMRAP 6 Minutes:
12 Double Dumbbell Deadlifts 50s/35s
24 Alternating Leg V-Ups
12 Double Dumbbell Shoulder to Overhead
-Rest 4 Minutes B/T Sets-
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Dave
Warm up: 3 Rounds of
10 Step Back Lunges (Total)
20 Scap Only Push Ups
:30 Handstand Hold or Plank Hold
WOD
Tabata Jumping Air Squats
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Push-ups
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Jumping Air Squats
8 rounds x (:20 on/:10 off)
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ADVANCED VERSION
Tabata Hang Dumbbell Snatch 50/35
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Handstand Push-ups
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Hang Dumbbell Snatch 50/35
8 rounds x (:20 on/:10 off)
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Alyssa
Signup for Classes: https://studio.zenplanner.com/zenplanner/studio/index.html#/login
Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
Carrie
AMRAP in 20:00 Minutes
7 DB Power Cleans 50lbs/35lbs
7 Burpees
200m Run
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Box Brief
Welcome back everyone! Can’t wait to see some of you back in action on Division grounds! Remember that we are running in-person classes at 7:00am, 8:30am and 10:00am
Signup for Class on Zen Planner: https://studio.zenplanner.com/zenplanner/studio/index.html#/login
Warmup
10-8-6-4-2
Jumping Jacks
Mountain Climbers
Air Squats
WOD
AMRAP in 6:00 Minutes
20 Alt. Reverse Lunges
20 Alt. Bodyweight RDL’s
REST 2:00 Minutes
AMRAP in 6:00 Minutes
40 Alt. Reverse Lunges
40 Alt. Bodyweight RDL’s
WOD- ADVANCED VERSION
AMRAP in 6:00 Minutes
20 DB Alt. Reverse Lunges 50lbs/35lbs
10 Single Arm Alt. DB Clean and Jerks 50lbs/35lbs
REST 2:00 Minutes
AMRAP in 6:00 Minutes
40 DB Alt. Reverse Lunges 50lbs/35lbs
20 Single Arm Alt. DB Clean and Jerks 50lbs/35lbs
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Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
Michelle
Warmup 3 Rounds
30 Jumping Jacks – hands side to side
20 Alt. Single Leg RDL’s
15 Hip Bridges
5 Inch Worms to Pushup
WOD 5 Rounds
30 Alt. V-UPs (total)
15 Burpees
400m Run
WOD ADVANCED VERSION
5 Rounds
30 Alt. V-UPs (total)
10 Double DB Devil Press 50lbs/35lbs
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Jamar
Warmup– 5:00 Minute Clock
30 Jumping Jacks– hand front to back
20 Alt. Reverse Lunges
:10 Handstand Hold or Plank hold
5 Pushups to downward dog
WOD OTM for 20:00 Minutes
Min 1. 20-30 Hip Bridges
Min 2. 50ft Handstand Walk
Min 3. Max Reps Box Step Ups
Min 4. Rest
WOD ADVANCED VERSION
OTM for 20:00 Minutes
Min 1. 20 Double Unders
Min 2. 50ft Handstand Walk
Min 3. Max Reps Weighted Box Step Overs 50lbs/35lbs
Min 4. Rest
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Warmup-3 Rounds
10 Scap Only Pushups
5 Bird Dogs (each side)
5 DB Deadlifts (each side)
5 Goblet Squats or Air Squats
WOD, with a running clock, starting at
0:00- 10:00 Minutes
3 Rounds
18 Pushups
36 Jumping Jacks
10:00- 20:00 Minutes
3 Rounds
18 Situps
54 Mountain Climbers
WOD- ADVANCED VERSION, with a running clock, starting at
0:00- 10:00 Minutes
3 Rounds
18 Handstand Pushups
18 Alt. DB Hang Squat Cleans 50lbs/35lbs
10:00- 20:00 Minutes
3 Rounds
18 Situps
18 DB Shoulder to Overhead (right) 50lbs/35lbs
18 DB Shoulder to Overhead (left) 50lbs/35lbs
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Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
