4.1.2020
Wednesday Zoom classes
7:00am, 9:30am & 5:30pm

Overhead Squat (4×9 65%)
Metcon (AMRAP – Rounds and Reps)
12 min amrap
12 kb Swings 35/26 +53/35
12 KB Snatch
12 KB Clean & Jerk
6 Headcutters
Metcon (AMRAP – Rounds and Reps)
4×3 Overhead Squat

3x 6 second down
3 sec pause at bottom
& 1/2 way up followed by 6 fast
Between each set, 6 single leg bridge each side

12 min amrap
8 windshield wipers
12 Virtual KettleBell Swings
12 Headcutter
12 single leg virtual dumbbell snatch

10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner ūüôā
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans