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)
Virtual Classes!
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)
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
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)
At Home Workout
Strength
EMOM 20
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
Virtual Workouts!!!
CrossFit – 1:30PM JOIN HERE
Strength:
E3MOM 15
10 Strict Press (↑)
Conditioning:
AMRAP 12
12 Box Jumps (24/20)
6 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)
At Home Workout
Core Strength:
5 Rounds
:30 Bicycle Kicks
:30 Flutter Kicks
:30 Hollow Hold
:30 Arch Extensions
Rest 2:00
Conditioning:
6 – 9 – 12 – 15
Burpees
Left Arm Dumbbell/Kettlebell Push Press
– Rest 2:00 –
15 – 12 – 9 – 6
Burpees
Right Arm DB/KB Push Press
| Weekly Overview and At Home Workout Times | |
| Monday | Long Metcon |
| At Home Workouts | CrossFit – 1:30PM JOIN HERE Core Blast – 6:00PM JOIN HERE |
| Tuesday | Strict Press |
| At Home Workouts | CrossFit – 1:30PM JOIN HERE |
| Wednesday | High Hang Squat Cleans |
| At Home Workouts | CrossFit – 1:30PM JOIN HERE Core Blast – 6:00PM JOIN HERE |
| Thursday | Core Strength |
| At Home Workouts | CrossFit – 1:30PM JOIN HERE |
| Friday | Back Squats |
| At Home Workouts | CrossFit – 1:30PM JOIN HERE |
| Saturday | Hang Power Snatches |
| At Home Workouts | No Virtual Classes |
| Sunday | Long Metcon |
| At Home Workouts | Yoga – 10:00AM JOIN HERE |
Conditioning:
E4MOM 32
1: 800m Run (Fx: 600m Run)
2: 3 Rounds
10 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
10 Burpees over the Dumbbell
3: 3 Rounds
5 Each Arm Dumbbell Push Press
5 Each Arm Dumbbell Overhead Lunge (50/35) (Fx: 35/20)
4: Rest
Virtual Classes!
Yoga – 10:00AM JOIN HERE
Strength:
E2MOM 10
10 Tempo Deadlifts (30×1) (↑)
NOT MAX EFFORT!
Conditioning:
20 – 15 – 10
Hand Release Push Ups
Hang Power Cleans (95/65) (Fx: 75/55) (Rx+: 115/80)
Time Cap 15:00