Below is our Zoom Class schedule, take note of the “MEETING ID” and “PASSCODE” that you will need to access these sessions, which are for our members only.
Meeting ID = 769 7921 7449
Passcode = TpiC4N
Monday – Friday:
There are no Zoom classes on a Sunday, but a Home WOD will still be programmed.
Here is Friday’s Home WOD!
10 Alternating Lunges
5 Press Ups
10 Air Squats
5 Press Ups
15 Minute AMRAP of:
5 Swings or Sumo-Deadlift High Pulls
7 Press Ups
9 Air Squats
* Scale Press Ups to Knees if needed
* Swings can be done with a DB or KB (full overhead movement), or with a Weighted Pack (shoulder height), if the Weight is light, increase Reps to 10!
* If on the Barbell, perform Sumo-Deadlift High Pulls at a comfortable Weight, if the weight you have is very Heavy for this movement, switch to just the Sumo-Deadlift and miss out the high pull!
Go for a Long Run!
* Make sure that you Run for at least 10 Minutes longer than your 5000m Time!
* Do Not try and maintain the same pace as you held for your recently tested 5000m Run, the goal here is to run for a longer amount of time, at a steady comfortable pace!
Check out the video below for your full Whiteboard Brief!
Kettlebell Swing Demo
Sumo-Deadlift High Pull Demo
Air Squat Demo