AMRAP 10min 30 High Knees 10 90/90 Hip Flow or Alt Pigeon 5 Push up to Downdog 10 Side plank w/ Reach under R/l Then.., 5 Rounds: Min. 1) 1 Arm Up Downs or 2 Arm up downs Min. 2) Russian Twists L+R=1 Min. 3) Chair Dips or Skull Crushers Min. 4) Air Squat +…
Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up 8 Min AMRAP 10 Big Arms circles e/s 20 Alt Reverse lunges 30 Flutter kicks total :30 Pigeon Stretch – R :30 Pigeon Stretch – L Then.., EMOM x 8min Min 1: :40 Max Squat Jacks- video Min 2: :40 Max Moutain Climbers Then… La…
8:00- Warm-up 25 Jumping Jacks 20 Plank Body Saws video 15 Glute Bridges 10 Alt Lizard push ups Then.., Tabata 4 rounds :20 Side plank dips – R :10 rest :20 Side plank dips- L :10 rest Then.., For Time: 10 DB Hang Clean + Jerks (right arm) 50/35 10 DB Hang Clean + Jerks…
Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up with Coach Adam. 8min 20 Jumping Jacks 10 BW RDl 10 Reverse lunges 5 Inch worms 20 Butt Kicks Then.., Grab your running shoes+ iwatch/iphone. 5K Run or 5K Row** **Record your time with a screen shot or selfie. We will program this very soon…
Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Tabata 4 Rounds :20 Suitcase siccors (start in russian twist position. with legs extened off the floor, move them under and over eachother for :20) :10 rest :20 Plank Alt Leg raises :10 rest Rest 1min Tabata 4 Rounds :20 Bicycles crunches :10 rest :20 Supermans…
Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up AMRAP 15min- Recovery pace 50 Butt Kicks 50 Alt Toe Touches 50 Skater Jumps 50 Big Arm Cirles 25Fwd/25Bck Rest 2min Tabata 4 Rounds :20 DB Hang Snatch -r :10 rest :20 Db Hang Snatch -L :10 rest Then AMRAP 15min 80 High Knees 40…
Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-up 5min AmRAP. (Easy) 25 Jumping Jacks 5-10 Unbeoken pushups 10 BW RDL total 5/5 :20 Active Squat Hold Then.., Tabata 4 Rounds :20 DB Hang Clean and Jerk -r :10 rest :20 Db Hang C+J -L :10 rest Then.., 5min. of Chair Step-Ups 4min. of…
Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here 4 Rounds :30 Plank Hold :15 Hollow Hold :15 Side Plank- R :15 Side Plank- L Reat :30 Then.., Tabata 4 Rounds :20 Pigeon stretch – right side :10 rest :20 Pigeon Stretch – Left side :10 rest *Round 2/4 Lizard Stretch Then.., Bodyweight Complex 100…
General Warm-up 2x 20 Jumping Jacks 20 High Knees 20 Mountain Climbers 10 Supermans 10 Single Leg Raises e/s 10 Toes Touches 10 Fire Hydrates e/s 10 Air Squats Then.., Prep: Do 4 reps of each movement. Then For Time: Bodyweight Chipper! 25-30min Cap 100 Jumping Jacks 90 Russian Twists (L+R=1) 80 Air Squats 70…
Zoom Classes 8am – Click here 5pm- Click here 6:30pm- click here Warm-Up 6min 30 Jumping Jacks 10 Alt Lizard Stretch 20 Calf raises Then.., Tabata 4 Rounds :20 Chair Dips :10 rest :20 Plank :10 rest Then.., 20 min Amrap… 6 Hang Power Snatch -Right 50/35 6 Hang Clean Jerk – Right 6 Push press/ Push jerk…
