4.20.2020
Zoom Classes
7am
9:30am
Noon
4:30 Weightlifting

Accessory Work
https://youtu.be/TDCTYvLCKnU
10 minute work on Scales
See Youtube video for instruction:
Metcon (AMRAP – Rounds)
5 x 3 min amrap, 1 minute rest.
Score complete rounds.
3 Power snatch 95/65 (rx+) 135/95
6 jumping lunge
9 Squat Thrusts (burpee without a pushup or jump)
Metcon (AMRAP – Rounds)
5 x 3 min amrap, 1 minute rest.
3 seated tuck jump
6 jumping lunge
9 squat trusts
Start each round at beginning. Score is complete rounds

High-Hang Snatch (2×1 80% sign into SKILLS for Full WL class)
Overhead Squat (4×3 80% Sign into SKILLS for full WL class)
Support Your Local Box Workout 3 (Time)
For time:

50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

50-lb/35-lb DBs
24/20-in. box

Time cap: 20 minutes

Support your local box – FINAL WORKOUT – remember all 3 scores have to be in by FRIDAY!
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 🙂
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
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach