5VCF Workout for Saturday, April 4th

Classes will be coached and live streamed at 8:30am on Saturdays.
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

5:00 Mobility

*Then*

8:00 at warmup pace:
20 flutter kick
10 jumping air squat
5 Plank up/down

Metcon

18:00 AMRAP:
12 Burpee over object
24 Fast Feet
12 Cossack Squat
24 stand-up sit-up

5VCF Workout for Friday, April 3rd

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

3 Rounds:
10 Deadbug
10 goodmorning/rdl
10 cossack squat

*then*

3 rounds:
:30 wall-sit
10 Kick-sit

Metcon

16:00 EMOM:
1) :30 Weighted Plank from hands
2) :30 Double pulsing air squat
3) :30 Flutter Kick
4) :30 mountain climbers

Bonus Metcon

For Time:
50 Push-up
150 air squat
1 Mile Run
150 air squat
50 push-up

5VCF Workout for Thursday, April 2nd

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:
10 object step-ups
:30 Plank
10 Birddogs
:30 supine plank

*then*

6:00 at warmup pace
6 lunge w/rotation
6 Slow lower push-up
6 slow lower jumping air squat

Metcon

For Time: (16:00 cap)
80 Overhead Forward Lunges w/object
80 sit-ups
80 Chair Dips
80 Shoulder Taps (touch ea shoulder = 1 rep)

*Break up however you want*

Bonus Metcon

1-2-3-4-5. . . for 12:00
goblet squat
burpee over object

5VCF Workout for Wednesday, April 1st

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

10:00 Warmup pace:
25 jumping jacks
25 forward arm circles
25 flutter kicks
25 reverse arm circles

Metcon

5:00 AMRAP:
5 Burpees
5 Crunches

*Then*

8:00 AMRAP:
6 V-ups w/pause
6 Overhead Squats
6 Kick-sits

Bonus Metcon

4 rounds:
10 SA Hang Clean and jerk – L
10 SA Floor Press – L
25 abmat sit-up
10 SA Hang Clean and jerk – R
10 SA Floor Press – R
50 DU/100 SU

5VCF Workout for Tuesday, March 31st

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

3 Rounds:
:20 Side plank – R
:20 Side Plank – L
10 Sumo Squat
5 Inch worm + Push-up

*then*

2 Rounds:
12 Goodmorning/RDL
:30 Supine Plank
12 Airsquats up/over

Metcon

6 Rounds:
20 Skate Jumps (jump to each side = 1 rep)
10 HRPU
20 jump lunges

Bonus Metcon

For Time:
400m run
30 alt db/kb snatch
400m run
40 SA DB/KB thrusters (switch every 5)
400m run
50 russian kb/db swings
400m run

5VCF Workout for Monday, March 30th

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

4 Rounds:
12 Alt SL RDL
:30 Plank
12 air squat
:30 Deadbug
12 Lunge w/rotation

Metcon

14:00 AMRAP:
14 Object Deadlift
10 Goblet Squat
6 Plank up/down

Bonus Metcon

21-15-9:
G2O w/plate
Burpee to plate
Russian Twist

for the russian twist, plate touches ea side of body for 1 rep.

5VCF Workout for Saturday, March 28th

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

Mobility for 5:00

*the*

3 Rounds:
:30 run in place
:30 Shoulder Taps
:30 High Knees
:30 Jumping Jacks

Metcon

20:00 AMRAP:
200m run/20 forward lunges
16 alt DB/KB snatch
8 Burpee over KB/DB

5VCF Workout for Friday, March 27th

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

5:00 AMRAP: easy pace
10 Sumo Air Squat
10 Skate Jump
10 Mountain Climber

*then*

5:00 AMRAP: easy pace
20 Flutter Kick
20 Russian KBS

Metcon

3-6-9-12….. as far as possible in 15:00:
Jumping Air Squat
Clapping Push-up/HRPU
Sit-ups

Bonus Metcon

Run block/walk block

This should be minimum 20:00 but you can go up to 60:00
run hard for 1 block
walk 1 block

5VCF Workout for Thursday, March 26th

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

8 Rounds:
:20 Crazy Finnish Exercise
:10 dead bug

*then*

2 rounds:
10 good-mornings
:15 Supine Plank
:15 Side Plank – R
:15 Side Plank – L

Metcon

4 Rounds:
20 Forward Lunges w/plate Overhead
:30 Supine Plank
:30 Side Plank ea side

Bonus Metcon

For Time:
1 Mile Run
60 Alt SA Squat Clean
60 Abmat Sit-up w/weight
60 SA S2O (switch hands every 10 reps)