Workout for Thursday, November 12th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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:
6:00 moving warmup

Part A:
15:00 EMOM:
Min 1) 10 Crunches w/:02 pause at top
Min 2) 10 Push-up (:03 lower)
Min 3) 12 Weighted Cossack Squat

Part B
10:00 AMRAP:
10 DB/KB Snatch
10 Alernating DB/KB Reverse Lunge

Part C:
2 Rounds:
12 KB Oblique crunch ea side
ME Hollow Hold

Gym Workout

Build day Part A:
3 Rounds:
:45 work / :15 rest
– Romanian Deadlift
– SA KB Sit-up R arm
– Alt FR Forward Lunge
– SA KB Sit-up L arm

*Same weight for RDL and Lunges, these should be fairly heavy*

Build Day Part B:
21-15-9 (12:00 Cap)
Front Squat (135/95)
T2B/K2C
Ring Dip

*Bar starts on the ground*