Workout For Monday, July 27th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
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.)
Zoom Workout

warmup:
7:00 AMRAP:
25 Du/Su/small jumps
15 air squats
10 alt lizard stretch
10 kick-sits

Part A:
10:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
8:00 AMRAP:
8 Burpees
8 Crunches

*THen*

8:00 AMRAP:
10 russian twist (5 ea side)
10 SA Overhead Squats (5 ea)

Gym Workout

Warmup:
2 Rounds (8:00)
35 Du/SU
10 box jumps
15 KBS
10 front squats (empty bar)

5-10 minutes to warm up the front squat

Part A:
12:00 EMOM:
Min 1) 5 Pause front squat (heavy)
Min 2) 12 Oblique crunch (heavy)(6 ea side)
*fs pause just above and just below parallel. not a long pause, but a full stop*

Part B:
12:00 for QUALITY:
10 Snatch grip bent-over row
:30 Hanging Knee raise
10 Seated Tricep extension
:30 Weighted plank
10 SA Push Press ea arm
1:00 rest

*Go slow, but get heavy. These should be a challenge, to the point it requires legitimate focus from you in order to achieve the cleanest rep possible.*