5VCF Workout For Wednesday, April 8th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

2 Rounds:
1:00 Jumping Jacks
1:00 Lunges
1:00 forward arm circles
1:00 inchworms
1:00 reverse arm circles

Metcon

Part A:

Core Blast:
4 Rounds:
:30 Laying Knee Tuck
:15 rest
:30 Plank
:15 rest
:30 Crunches
:15 rest
:30 Supine Plank
:15 rest

Part B:

4 Rounds:
25 Goblet Squat
20 Sit-up
15 HRPU

Bonus Metcon

Bonus Part A:

Tempo Strict Press:
5×5

Tempo = 30X3

Bonus Part B:

9:00 AMRAP:
8 Thrusters
8 Hang Cleans

you choose weight, but needs to be same for both

you can use a sandbag/backpack/plate etc. .