Live Classes
Live Class Times on Wednesday (12:00 & 4:30pm) and will be adding more soon based on your feedback. Keep a lookout for an email in your inboxes in the next few days.
The Links
Our Meeting ID will always be the same.... You can join using the ID number: 504-063-0477 any time we are live,OR
Both Classes will Open 30 minutes prior to class time to chit chat. WE WILL DO THE ENTIRE CLASS LIVE - so no need to warm-up or do the strength on your own.
Zoom
If you haven't downloaded the Zoom App, you must do so prior to joining in the fun! Find ALL THE INFO HERE
Wednesday 3/25/20: The Board
https://youtu.be/EnbwTM33hgc
The Warm-Up:
- 10 Center Wood Chops + Reverse Lunge Do 1 CWC and step back into a reverse lunge stretch until you have done 10 CWC
- 10 Squat Jumps
- 5 Burpees + 10 Mtn. Climbers for each burpee rep Do 1 Burpee + 10 Mtn. Climbers until you have done 5 total burpees
- 5 Air Squats + 10 Presses Do 1 Air Squat + 10 Presses until you have done 5 Air Squats
https://youtu.be/2R-qT8ffaFY
The Strength
Every Minute on The Minute (or a 1:00 loop) perform:
- 2 Hang Power Clean (bar begins in hang position, above the knee, catching above parallel)
- 2 Power Cleans (bar starts on the floor, catching above parallel)
- 2 Cleans (bar starts on the floor, catching in a full squat)
Notes:
- If you are using a single DB or KB, do 1-1-1 on one side then, 1-1-1 on the other
- You are going at this for 15 fast rounds. Use the first few rounds as a warm-up and build in weight from there.
- If you are using small dumbbells, only go to mid-shin on the Power and Clean portion. Do not go all the way to the floor.
https://youtu.be/4-Kbe-1QJz4
The WOD
15 Minute Up Ladder1-2-3-4-5-6............... (keep going for 15 minutes)
- Power Clean
- Hang Power Clean
- 10 Bar Hops or Over DB Hops
- 10 V-Taps or Rotations (do rotations if you are using a DB, don't bang DB off the floor)
Notes:The Power Cleans & HPC increase by 1 every round - the Bar Hops and V-Taps stay the same every round. Score is total completed rounds, plus any additional reps.Weight Suggestions:Barbell:
- Rx: 95/75 Clean & 45/35 V-Tap
- Performance: 75/55 Clean & 25/15 V-Tap
- Fitness: 45/25 Clean & 15/10 VTap
Double Dumbbell:
- Rx: 35/25 and same weight for VTap
- Performance: 25/15 and same weight for VTap
- Fitness: 20/10 and same weight for VTap
Single Dumbbell
- Rx: 50/35 and same weight for VTaps
- Performance: 35/25 and same weight for VTaps
- Fitness: 20/15 and same weight for VTaps
The Extra Work & Cool Down
Immediately following WOD go into a Low Back Stretch for 6 total reps with a 10 second breath on each sideTHEN:4 Rounds of:
- 12 Shrugs
- 24 Oblique Crunches
https://youtu.be/-VrO1gwD-_w
