Brian!

VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 1 PM HIIT/SCULPT, 4 PM MOBILITY, 5 PM CLASS
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“Bennie” Class WOD
For Time:
100 Dumbbell Snatches
100 Burpees

“Bennie” Limited/No Equipment WOD
For Time:
100 Odd Object Ground to Overhead or Tuck Jumps
100 Burpees

General Warm-Up
:30 Jog + Back Pedal around the Dumbbell/Backpack (switch directions @ :15)
:60 Walkout to spidermans (each leg)
:30 Side Shuffle around Dumbbell/Backpack (switch directions @ :15)
:60 Sampson + Hamstring stretch (alternating legs)
:30 Tuck Jumps (no rebounding)
:60 Strict Burpees (step down, push-up, step-up, jump+clap)

Class Specific Warm-Up
5 Dumbbell Strict Press + 5 ¼ Squats w/ Dumbbell Overhead (each arm)
:20 Dumbbell Hang Snatches Right Arm
:20 Dumbbell Hang Snatches Left Arm
:20 Dumbbell deadlifts (alternating hands)
:20 Dumbbell Snatches (alternating hands)

3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees

Limited/No Equipment Warm-Up
5 Odd Object Presses + 5 ¼ Squats w/Odd Object Overhead
:20 Hang Odd Object to Overhead
:20 Odd Object Deadlifts
:20 Odd Object Ground to Overhead

Tuck Jumps
:20 little Tuck jumps
:20 Medium Tuck jumps
:20 Full Tuck Jumps

3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees

Warm-Up Round
6 Dumbbell Snatches/Odd Object Ground to Overhead
6 Burpees

WOD Modifications
Decrease Reps- 80/70/60 reps of each movement
Dumbbell Snatch/Odd Object Ground to Overhead- deadlifts, power cleans, push press
Burpees- 5 min time domain, Burp/Up Down, Accumulate 3-4 mins in a plank

WOD Guidance
Start off with smart sets on the Snatches/GTO but should be doing at least 10 reps per set! This is your buy in to the burpees. When you get to the burpees here’s the challenge: Can you stay moving the whole time?! Answer: YES! You certainly can!!! Break them up into smaller sets in your head, but just keep moving! Once you get to your final 15-20 reps, time to turn on the afterburners!!

Question of the Day
If you could be one Big Cat, which one would you be?