Virtual Classes!

Yoga– 5:30PM JOIN HERE

At Home Workout:

Core Conditioing:
3 Rounds
10 V-Up + Tuck Ups
20 High Plank Shoulder Taps
40 Hollow Rocks

Rest 2:00 between rounds.

Run Conditioning:
4x400m run

Rest 3:00 after each run.

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

At Home Workout

Strength:
5 Sets:
20 Cossack Squats (Weighted if possible)
1:00 Squat Hold (Weighted if possible)
Rest 1:00 Between Rounds

Conditioning:
30-20-10
Burpee Complex
50-40-30
High Knees

Burpee Comlex: Kick Back, Perfect Push Up, Kick Forward, Jump, Air squat

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

At Home Workout:

Strength:
3 rounds:
100Ft Single arm Over Head Lunge Walk (100ft Left/100ft Right)

Use any object that you can keep overhead for all 100 Feet.
Rest 2:00 between rounds.

Conditioning:

2 Rounds:
4:00 Step-ups (Hold any weighted object)
3:00 10 Meter Shuttle Runs
2:00 Sumo Deadlift High Pull (Single Arm High Pull If No KB or Barbell)
1:00 Plank Hold

Virtual Classes!

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

At Home Workout

Strength:
3 Sets
1:00 AMRAP Decline Push-ups
– Rest 1:00 –
1:00 AMRAP Push-ups
– Rest 1:00 –
1:00 AMRAP Incline Push Ups
– Rest 1:00 –

Conditioning Part 2:
100 – 80 – 60 – 40 – 20
Double Under
Air Squat

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE

At Home Workout:

Strength:
5 Sets
10 Tempo Good mornings (Weighted if possible) (33×1)
10 Inch Worms
10 Tempo Single Leg RDL (Weighted if possible)(33×1)

ConditionIng:
3 Rounds
Work 4:00/Rest 2:00
AMRAP
2 Wall Walks
10 Broad Jumps
20 V-ups