Who misses Mommy Mayhem!?
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
1 Minute – LCR Hamstring
1 Minute – Psoas March
1 Minute – Pec Stretch
Warm Up
2 Rounds:
30 Seconds – LCR Plank rotations
30 Seconds – Quad + Lunge Left
30 Seconds – Quad + Lunge Right
30 Seconds – Scap Push Up + Push Up
Weightlifting
Every Minute, on the minute, for 12 minutes (4 sets):
Death March x 16 Reps
Suitcase Russian Step Ups x 5 Reps/side
(without load Reverse Lunge + Knee Drive x 10 reps (5 Ea.)
Turkish Sit-Up x 10 reps
Metcon
Ten rounds for time of:
12 Max Height Jumps
Or 12 American Kettlebell Swings
Or 12 DB Russian Swings
Or 12 Slamballs/Wallball/Plate Ground to Overhead
Or 12 Sandbag Over The Shoulder
9 Push-Ups
6 Alternating Single Leg V-Ups