Best part of Ragnar is the party afterwards, Seattle didn’t stand a chance #nokids
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
Warm Up
Tabata Warm Up (20 on/10 rest x 16 Rounds)
1. High Knees + Butt Kicks
2. Top Push Up Hold + slow Lower + Bottom Push Up hold + Press Up
3. Bootstrappers
4. Plank + Toe Reach
Stretching:
1 Minute – Face Down Scorpions
1 Minute – Puppy Dog + Tricep Variation
1 Minute – Leg Hugs
Metcon
Five rounds for time of:
One Minute Heart Rate
10 Pike Push Ups
Or 10 KB Push Press
Or 10 Single Arm DB Push Press (Ea.)
Or Sandbag Push Press
Or Slamball/wallball/Plate Push Press
15 Burpees Over Object
20 Alternating Single Leg Pike Raise
Accessory
Mobility Monday – 5 Minutes