Dave!

GYM CLOSED
NO CLASSES OR OPEN GYM

“Farm Land” Class
AMRAP 15
9 Strict Pull Ups
15 Hand-Release Push Ups
21 Dumbbell Swings

“Farm Land” Limited/ No Equipment Edition
AMRAP 15
15 Hand Release Push Ups
18 Bent Over Backpack Rows
21 Glute Bridges

Warm Up
General
:30 Mountain Climbers
:30 Alternating Scorpion Stretch
:30 Sumo Stance Inchworm
5 Box/Table Push Ups
:30 Mountain Climbers
:30 Alternating Forearm Plank to Push Up Plank
:30 Good Mornings
5 Knee Push Ups (or Box for Mod)
:30 Mountain Climbers
:30 Sumo Stance Good Mornings or Bent Over “Imaginary Backpack” Rows
:30 Glute Bridge Hold (With alternating leg extension for spice)
5 Floor Push Ups (or Knee/Box for Mod)

Class Specific Warm Up
:10 Inactive Bar Hang
:10 Active Bar Hang
5 Scap Retractions
5 Strict Pull Ups

5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*
10 Dumbbell Deadlifts (DB between feet, grip center of DB with both hands)
10 Dumbbell Russian (Chest/Eye Level) Swings
10 Dumbbell American (Overhead) Swings

*Swap DB for workout weight*

5 Dumbbell Deadlifts
5 DB Russian Swings
5 DB American Swings

Class WOD Warm Up Round:
2 Strict Pull Ups
4 Hand Release Push Ups
8 Dumbbell Swings

Limited/No Equipment Specific Warm Up
5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*
10 Bent Over Backpack Rows

*Increase Backpack to workout weight if necessary*

10 WOD Weight Bent Over Backpack Rows
10 Glute Bridges

Limited/No Equipment Warm Up Round:
4 Hand Release Push Ups
8 Bent Over Backpack Rows
12 Glute Bridges

Modifications
Alternate rep schemes
Pull Up- 7 or 5
Push Up- 12, 9 or 7
DB Swings- 15 or 12

Swing DB to eye-level if there are any overhead limitations.
Can’t swing at all? Try DB Sumo Deadlift or Glute Bridges instead.

Alternate No-Equipment WOD Rep Scheme:
9/12/15

WOD Guidance
Class

2-3 sets at most on both your strict pull ups and hand release push ups.
Break strict work up early and into manageable sets.
Choose a weight on the dumbbell you could complete 21 unbroken. Could break into 2 sets to save grip.

Limited/No Equipment
Break up hand release push ups early on, into 2-3 sets.
Challenge yourself with bent over row, but shouldn’t be broken into more than 2-3 sets.
Steady on the glute bridges!

Question of the Day
What food would be the best to make a house out of?

UPCOMING VIRTUAL CLASS SCHEDULE STARTING 3.19.20
MONDAY THROUGH FRIDAY:
7 AM – Class WOD
9 AM – Class WOD
12 PM – Core and Cardio
5 PM – Class WOD

SATURDAY
8 AM – Class WOD

SUNDAY
8 AM- YOGA
9 AM – Class WOD

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

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