Hey Athletes & Coaches!
We are back with our Zoom Program and will be running at a new time,
11:00AM EST will be our new time to run our free zoom workouts.
Join us for our free adaptive zoom class, we have programming and the ability to adjust to your equipment or scaling needs. All are welcome.
Please try to login 10 minutes before if you need help scaling. Also we will be doing a warm up starting at 11:05AM then straight in to the workout so if you do not have all the equipment needed for the workout no problem we will adjust before hand.
Date: Saturday DEC, 4, 2021
When: 11:00 AM Eastern Standard Time (WINTER daylight savings)
Zoom ID: 835 1409 4215
Password: wheelwod
WORKOUT FOR DECEMBER 4TH
UPPER IMPAIRMENT
E3MOM x 6
6 Burpee Box Jumps 20″
6 Squat Cleans 115/75 (1PT OF CONTACT 95/60)
Increase 1 rep of each movement per Rd
until you can’t perform the reps in the 3 minutes drop 2 reps of each and finish
LOWER IMPAIRMENT
E3MOM x 6
6 Lateral Burpee over plate
6 Power Cleans 125/85 (1PT OF CONTACT Hang Power Cleans 95/65)
Increase 1 rep of each movement per Rd
until you can’t perform the reps in the 3 minutes drop 2 reps of each and finish
NEUROMUSCULAR
E3MOM x 6
4 Burpee over line or PVC
4 Power Cleans 95/65 (MAJOR Hang Power OR Power Cleans 75/45)
Increase 1 rep of each movement per Rd
until you can’t perform the reps in the 3 minutes drop 2 reps of each and finish
SENSORY
E3MOM x 6
6 Burpee Clap overhead
6 Squat Cleans 125/85
Increase 1 rep of each movement per Rd
until you can’t perform the reps in the 3 minutes drop 2 reps of each and finish
SHORT STATURE
E3MOM x 6
6 Burpee Box Jumps 12/8″
6 Squat Cleans 75/55
Increase 1 rep of each movement per Rd
until you can’t perform the reps in the 3 minutes drop 2 reps of each and finish
SEATED
E3MOM x 6
5 Slam ball U-Turn 20/14 (20″) (Quad Can Slam to 20″ box)
5 Hang Power Cleans 85/45 (Seated 1 Hang Power Cleans 65/35)(Quad 45/25)
Increase 1 rep of each movement per Rd
until you can’t perform the reps in the 3 minutes drop 2 reps of each and finish
ABLEBODIED
EVERY 3 MINUTES ON THE MINUTE x 6 RDS
6 Burpee Box Jumps 20″
6 Squat Cleans 155/105
Increase 1 rep of each movement per Rd
until you can’t perform the reps in the 3 minutes drop 2 reps of each and finish
