Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Strength:
AMRAP 10
100ft Single Arm Carry (Left)
100ft Single Arm Carry (Right)
20 Weighted Cossack Squats
10 Standing Single Arm High Pull (Left)
10 Standing Single Arm High Pull (Right)


Conditioning:
For time
10 Burpees Over Odd Object
10 Odd Object Power Cleans
20 Burpees Over Odd Object
20 Odd Object Cleans
30 Burpees Over Odd Object
30 Odd Object Power Cleans

Use any weighted object that you can take from the ground to your shoulders. This could be a sandbag, backpack full of books, a log etc.

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Nutrition Seminar – 5:00PM JOIN HERE

Strength:
EMOM x 15
1: 12 Good Mornings
2: :45 Wall Sit
3: :45 Hollow Hold


Conditioning:
EMOM 25
1: AMRAP Double Unders
2: AMRAP Russian Twist
3: AMRAP Jump Switch Lunges
4: Max Distance Broad Jumps
5: Rest

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

Strength:
10 Rounds
:30 AMRAP Strict Handstand Push Ups
:30 Rest


Conditioning:
AMRAP 12
20 Dumbbell/Kettlebell Step Ups
20 Bench Dips
20ft Handstand Walk (Fx: Bear Crawl)

Use a single Dumbbell/Kettlebell for step ups. For bench dips position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Core Strength:
3 Rounds
100 Bicycles Kicks
100 Flutter Kicks
1:00 Plank Hold
1:00 Rest

Conditioning:
24 – 21 – 18 – 15 – 12 – 9 – 6 – 3
No Push up Burpees
Kettlebell/Dumbbell Swings

100m Run after each round.

If you do not have a 100m route, Run :20 out/:20 Back.

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
E2MOM 12
5 Each Leg Goblet Bulgarian Split Squats (32×1)

Knee should not be touching the floor while pausing.

Conditioning:
5 Rounds
Work 3:00/Rest 1:00
AMRAP
16 Alternating Dumbbell or Kettlebell Hang Clean and Jerks
12 Air Squats
8 Push Ups

Pick up where you let off at the start of every work period.