9am showing up at large for Jim’s 75th Birthday!
ZOOM LINKS:
5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118
Password: 493494
8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013
Password: 385206
9AM Class (Mon-Fri): https://zoom.us/j/923345223
Meeting ID: 923 345 223
Password: 623115
4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848
YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656
Password: 028166
*INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live
Workout Key: All workouts are written for unweighted/bodyweight (black text)
Red – Kettlebell
Green – Sandbag
Blue – Dumbbell
Purple – wallball/Slamball/Plate
Stretching
Hip CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Warm Up:
3 Rounds
10 Seal Jacks
5 Ea. Face down Scorpions
10 Down Dog Cobra
5 Ea. Curtsey Squats
Metcon
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Hand Release Push-Ups
10 Kneeling to Stands
Or Can load Object in Goblet Position
15 Jump Squats
Or 15 Russian KB Swings
Or 15 Sandbag Swings
Or 15 DB Swings
Or 15 Wall Balls Over The Shoulder
30 Double Unders or Seal Swings
CFG Running
7- Mile Run for Time