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.

You can find all of the past workout recordings HERE!!!

Strength:
4 Rounds
:30 AMRAP Strict Press Right Arm
:30 AMRAP Strict Press Left Arm
:30 AMRAP Hang Power Snatch Right Arm
:30 AMRAP Hang Power Snatch Left Arm
1:00 Rest

Use a kettlebell, dumbbell, or any other weighted object. If you are using a barbell use the scheme below :45 AMRAP Strict Press
:15 Rest
:45 AMRAP Hang Power Snatch
1:15 Rest

Conditioning:
2 Rounds
40 Weighted Sit-Ups
60 Pistols (Fx: Weighted Reverse Lunge)