Workout of the Day

WOD

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We'll be on Zoom at 9am and 5:30pm followed by another cocktail class/virtual happy hour at 6:30pm! https://zoom.us/j/751056915

Thursday's Training:

"Dizzybat"

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

5 Wall Walks

Scales: 90 singles or 60 Double Hip Taps

Use odd object for DB

Wall Walks https://www.youtube.com/watch?v=NK_OcHEm8yM

Double Hip Taps https://www.youtube.com/watch?v=LaBuvL7N5xc

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Join us tomorrow on Zoom at 6am, 9am, and 5:30pm! You'll need an "odd object" for the workout...see below! https://zoom.us/j/751056915

How to make an odd object: https://youtu.be/babynjrLqbg

Odd object Rows: https://youtu.be/5bTX5qKWtEA

Wednesday's Training:

"Pipes"

For Time:

50-40-30-20-10

Sit-Ups

Push-Ups

Odd Object Rows

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Join us tomorrow on Zoom at 9am and 5:30pm! https://zoom.us/j/751056915

Tuesday's Training:

"Kelly's House"

5 Rounds For Time:

400 Meter Run

30 Dumbbell Goblet Thrusters

30 Lateral Hops Over Dumbbell

Scales:

400m = 2 minutes of shuttle runs

Use an odd object in place of DB

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Zoom https://zoom.us/j/751056915 6am, 9am, 5:30pm

5:30pm - meet at Bobby Hicks Park on W. Mango on the basketball courts!

How to make an odd object:

https://youtu.be/babynjrLqbg

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Tomorrow we will have yoga in the park!

Come to Plant Park across from the Plant museum at 10am. We'll meet at the statue. Can't make it in person? Join on Zoom! https://zoom.us/j/751056915

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Join us at 6am, 9am, and 5:30pm on Zoom! https://zoom.us/j/751056915

Movement videos:

https://www.youtube.com/watch?v=sHmc4btR5lU&feature=youtu.be

https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be

Friday's Training:

"Seaworld"

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry

Movement substitutions:

400m = Run/"Speed skaters" for 2 minutes

100m = FC for 30 seconds

Can sub odd object for DB

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Join us at 6am, 9am, or 5:30pm on Zoom!

https://zoom.us/j/751056915

Then after tomorrow's 5:30pm Zoom class, stay for Coach Michelle's "Quarantini" class where she teaches us different variations of martinis!

Thursday's Training:

"Clean Sweep"

AMRAP 15:

10 Overhead Squats (PVC/Broomstick)

5 Handstand Push-ups/Pike Push-ups

25' Low Bear Crawl

Each Bear Crawl = 1 rep; 16 reps per round

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Join us tomorrow at 6am, 9am, and 5:30pm on Zoom!

https://zoom.us/j/751056915

Tag us on FB/IG with your workout results and record on BTWB!

Wednesday's Training:

3 Rounds For Time:

200 Meter Run

20 Single Arm Hang Dumbbell Snatches

200 Meter Run

20 Single Arm Dumbbell Power Cleans

200 Meter Run

20 Single Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions

*200m = 1 minute of running or jumping jacks

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Join us on Zoom tomorrow at 6am, 9am, and 5:30pm!

After our 5:30pm class on Thursday, Coach Michelle will be hosting a special "Quarantini" Class! If you are interested, here is what it will entail:

Equipment and Ingredients:

Gin/Vodka

*Olive Brine (Olives for garnish)

*Dry Vermouth

*Orange Liquor (Cointreau/Grand Marnier)

*St. Germain (Elderflower Liquor)

*Lemon Juice (Lemon peel for garnish)

Sugar and water

*Assortment of citrus fruit/ peels

Shaking tin or Protein Shaker

Mixing glass

Jigger/Measuring spoons

Tall, thin spoon

Peeler

Strainer/Tea strainer

Martini Glass/Coupe/Rocks glassware

***Optional substitutions

Post WOD of the day:

RX: DIRTY QUARANTINI For Time:

3oz Vodka or Gin

.5oz Olive Brine

Shake with ice and strain into glass - Garnish with...

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Join us at 6am, 9am, and 5:30pm Monday - Friday and 9:30am Saturday on Zoom https://zoom.us/j/751056915

Monday's Training:

"Cairo"

Ascending Ladder for 15 Minutes:

2 Push-ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Push-ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

...

* Continue adding 2 reps to each movement

* Athlete's choice on when to alternate hands on the single arm cleans.

No equipment version:

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

...

*Continue to add 2 reps to each movement

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