Moving forward the only link you will need to jump into class is: https://zoom.us/j/2740893085

“Garage Fight” Class
3 Rounds of 1:00 at each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Press
Burpees
Rest
*On single arm work, alternate hands every 5 reps.

“Garage Fight” Limited/ No Equipment
3 Rounds of 1:00 at each:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest

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General Warm-Up
:30 Dumbbell/Backpack Facing Step Over and Back
:30 1 Spiderman each leg + 2 Air Squats
:30 Single Leg RDL’s (Bend over and touch your toes!)
:15 Arm Circles Forward
:15 Arm Circles Backward
:30 Step Down and Step Up Plank Burpees
:30 Dumbbell/Backpack Lateral Step Overs
3 Tempo Air Squats (:05 decent, :05 Pause)
:30 Good Mornings (Bodyweight or Weighted)
:15 Arm Hug Swings
:15 Imaginary Dumbbell Strict Press
:30 Jump Down and Jump Up Plank Burpees



Class Specific Warm-Up

*Warm-up weight DB*
5 Dumbbell Goblet Squats
5 Dumbbell Push Press
5 Dumbbell Thrusters

5 Dumbbell Deadlifts each hand (not alternating)
5 Dumbbell Hang Power Cleans each hand (not alternating)
5 Dumbbell Power Cleans each hand (not alternating)
:30 Hops over Dumbbell (start slow, build speed)

5 Dumbbell Strict Press each arm
5 Dumbbell Push Press each arm
2 Step Down and Step-Up Burpees
2 Jump Down and Step-Up Burpees
2 Jump Down and Jump Up Burpees

Warm-Up Round:
Tabata Style (:20 on/:10 Transition)
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Dumbbell Push Press
Burpee

Limited/No Equipment Specific Warm-Up

5 Backpack Squats
5 Backpack Push Press
5 Backpack Thrusters
5 Backpack Deadlifts
5 Backpack Hang Power Cleans
5 Backpack Power Cleans
:30 Hops over Backpack (start slow, build speed)

5 Backpack Strict Press
5 Backpack Push Press
6 Bodyweight Reverse Lunges
6 Backpack Reverse Lunges

Warm-Up Round:
Tabata Style (:20 on/:10 Transition)
Backpack Thrusters
Backpack Power Cleans
Hops over the Backpack
Backpack Reverse Lunges
Burpees


WOD Modifications-
Thruster Modifications- Front Squats, Air Squats, Cossack Squat 
Power Clean Modification- Deadlift, Hang Power Clean
Hops Over Dumbbell Modifications- Step over the Dumbbell
Push Press Modifications- Strict Press, DB Floor Press, Bent over Rows
Burpee Modifications- Plank Burpees, Box/Bench/Couch Burpees, High Knees/Butt Kickers



WOD Guidance
:
Work for :45-:50 per movement (except for the burpees/reverse lunges, work for the full :60!) at a steady pace in Round 1. Try to match your numbers in Round 2, and then go for a high score Round 3!!



Question of the Day

What was the last thing you almost bought online but didn’t pull the trigger? (Do you regret not buying it? Did you make the right choice? Are you going back on Amazon right now to buy it?)

 

 

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