Arm Farm

Dec 31st, 2020

Category: Uncategorized

Arm Farm

Michelle

Pop Up WOD at 10:30am & Noon today. Use the ZenPlanner App to Register.  Check our Class Schedule for all upcoming times.
Click the link to join

Warm-up
:40s Work:20s Rest
Each Station

  1. Mountain Climbers
  2. Squat Jumps
  3. Plyo Push-ups
  4. Single Let V-ups

Then Repeat for

:20s Work:10s Rest

Strength
10-8-6-4-2
Bench Press
Weighted Pull-up

Try to climb in weight each set, even if the increments are small

At Home Strength
10-8-6-4-2
Floor Press*
Pull-Over
Renegade Rows

*If You Are Completing Single Arm Perform 10 each side, Split the Reps in Half if it is Heavy, 5-4-3-2-1 Each Side

WOD
75 Sit-ups*
Then

21-15-9
Hang Power Clean 115|80
Thrusters

Then
75 Sit-ups

Level 3 – 95|65
Level 2- 75|50
Level 1 – 55|35

We have a smorgasbord of weights left at the gym for the Pop Up
For the WOD options..If you change the weight, you can change the reps for an RX version –
95/65 = 30-20-10
135/95 = 15-12-9

*We don’t have any abmats left at the gym, bring your own, go without one or sub 50 V-ups

At Home WOD 
75 Sit-ups

Then

22-16-10
Single Arm Power Snatches 50|35
Single Arm Thrusters

Then

75 Sit-ups

Split reps between arms