Workout For Thursday, July 23rd

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

At home workout / Outdoor workout

Warmup:
Run 1 lap normal
Run 1 lap (backwards straights/shuttle corners)
*then*
2 rounds:
10 squat jumps
forward/backward bear crawl
30 flutter kicks

Part A:
1:00 easy jog
*then*
7 Rounds:
:20 Sprint
:40 slow jog

Part B:
“100 to 10”
For Time:
100 walking lunges
90 air squats
80 sit-ups
70 push-ups
60 burpees
50 walking lunges
40 air squats
30 sit-ups
20 push-ups
10 burpees

Gym Workout

Warmup:
6:00 AMRAP:
25 DU/25 SU
10 hang clean & press
20 skate jumps
10 cossack squat

Part A:
9:00 EMOM:
Min 1) 10 Lateral Box step-over
Min 2) :30 Wall-sit + figure 8
Min 3) :45 Fast Feet

Part B:
Every 3:00 for 15:00
10 Power clean (155/105)
10 box jump
10 T2B