Virtual Classes!

Yoga– 10:00AM JOIN HERE

Conditioning: 

For Time
30 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)
60 Air Squats
800m Run
– Rest 2:00 –
15 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)
30 Air Squats
400m Run

Strength:

E2MOM 10
3 Hang Power Snatches (↑)

NOT MAX EFFORT!

Conditioning: 

3 Rounds
20 Hand Release Push Ups
20 Front Rack Lunges (75/55) (Fx: 45/35) (Rx+: 95/65)

CrossFit – 1:30PM JOIN HERE

Strength:

E5MOM 15
20 Back Squats (A)

Conditioning: 

AMRAP 7
3 – 6 – 9 – 12…
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Weighted Sit ups (45/25) (Fx: 25/15)

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At Home Workout

Strength:
E2MOM 16
5 Each Leg Tempo Bulgarian Split Squats (30×1)
:30 Max Jump Switch Lunges

Conditioning:
AMRAP 7
10 Med Ball/Odd Object Cleans
10 Burpees With No Push Up

Virtual Classes!

CrossFit – 1:30PM JOIN HERE

Conditioning: 

AMRAP 15
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)
200m Run With Wall Ball (20/14)

Core Strength: 

4 Rounds
:30 Bicycle Kicks
:30 Rest
:30 Flutter Kicks
:30 Rest
:30 Hollow Hold
:30 Rest

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At Home Workout

Core Strength:
4 Rounds
1:00 Low Plank
:30 Left Side Plank
:30 Right Side Plank
Rest 2:00

Conditioning:

2 rounds
AMRAP 2 Alt. Dumbbell/Kettlebell Hang Clean And Jerks
Rest 1:00
AMRAP 2 Sit-ups
Rest 1:00
AMRAP 2 Alt. Dumbbell/Kettlebell Snatches
Rest 1:00

Virtual Workouts!!!

CrossFit – 1:30PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Strength: 

E2MOM 10
3 High Hang Squat Cleans (↑)

NOT MAX EFFORT!

Conditioning: 

2 Rounds
75 Double Unders (Fx: 50 DUs)
50 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
25 Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24)

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At Home Workouts 

Strength: 
EMOM x20
1: :30 AMRAP Left Arm Bicep Curls
2: :30 AMRAP Left Arm Triceps Extensions
3: :30 AMRAP Right Arm Bicep Curls
4: :30 AMRAP Right Arm Triceps Extensions

Conditioning:
Run 800m or 2:00 out, 2:00 back
20 Jump Squats
20 Walking Lunges
Run 600m or :90 out, :90 Back
30 Jump Squats
30 Walking Lunges
Run 400m or 1:00 out, 1:00 Back
40 Jump Squats
40 Walking Lunges