Monday – 6/1/10

Check the schedule for daily zoom and parking lot classes! Parking lot classes are capped at 8 and require pre-registration on the schedule.

Warm-up
PVC/Broom Stick Pass Throughs, Dynamic Leg Kicks (Front/Back/Side)

2 rounds of 10 reps each: air squats, presses, inch-worm walkouts

2 x 20 second lunge with arm overhead stretch

WOD
4 Rounds for time of:
10 Thrusters – 10 Overhead Sit-ups

Rest 6 minutes

Then: 2 Rounds for time of:
200m Run – 50 Double Unders – 50 Good Mornings

Lunch Abs Sesh
12 Rounds of Alternating Tabata Movements:
Hollow Hold-Arm flutters
Flutter Kicks
Superman holds
Crunch hold – side to side heel taps

Saturday – 5/30/20

Warm-up
3x
50 jumping jacks
50 squat jumps
50 mountain climbers
10 burpees

WOD
AMRAP 18
200m run / 45” run
20 push press
20 front squats
20 deadlifts

Friday – 5/29/20

Warm-up
2x
10 – Frankenstein/toy soldier kicks
10 – reverse lunges + twist
10 – Spider-Man lunges
10 – walk to plank into cobra into downward dog

WOD
15 dips
15/side reverse lunges
20 snatches
30 push ups
30 squats
40 snatches
30 squats
30 push-ups
20 snatches
15/side reverse lunges
15 dips

Glute session
3x
20 sumo squats under tension (do not fully extend)
20 single leg step-ups
20 sumo deadlifts

Thursday – 5/28/20

Warm-up
2x
10 – Leg kicks/side
10 – 5” eccentric squats
10/side- single leg Romanian deadlift (no weight)
30” duck walk
30” bear crawl
10 walk to plank into cobra into downward dog

WOD
AMRAP 3
20 ground to overhead
20 weighted sit-ups

1 min rest

AMRAP 3
15 ground to overhead
30 mountain climbers

1 minute of rest

AMRAP 3
10 ground to overhead
100 jumping jacks

1 minute of rest

AMRAP 3
5 ground to overhead
50 squat jumps

AB session
3x
15 flutter kicks
30 Russian twists
45 sit ups

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