by Anni | May 31, 2020
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
by Anni | May 30, 2020
Sunday Fun Day – post what you did!
by Anni | May 29, 2020
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
by Anni | May 28, 2020
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
by Anni | May 27, 2020
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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