4.20.2020Zoom Classes 7am 9:30am Noon 4:30 WeightliftingAccessory Workhttps://youtu.be/TDCTYvLCKnU 10 minute work on Scales See Youtube video for instruction: Metcon (AMRAP - Rounds)5 x 3 min [...]

4.19.2020Clean (7x3 75-85%)Accessory WorkEFW 7x 5 seated tuck jump 12 hollow rock 6 single leg bridge - each legMetcon (Time)LIving Room Mash 4 10-1 Burpees [...]

4.18.2020Pendlay Row (7x5 80%)Accessory Workhttps://youtu.be/hFdG-Q3r18E EFW Accessory 7X 5 each single arm doorway Row 20 sec seated supine plank on elbows 5 Prone ATYTMetcon (AMRAP [...]

4.17.2020Broomstick mile (Time)25 back squat 25 front squat 25 OH Squat 400 M Run 25 shoulder press 25 push press 25 push jerk 400 M [...]

4.16.2020Front Squat (7x5 80%)Metcon (AMRAP - Rounds and Reps)20 minute amrap 5 burpees 10 side lunges 15 thrusters 75/55 Metcon (AMRAP - Rounds and Reps)7 [...]

4.15.2020Push Press (7x5 80%)Metcon (AMRAP - Rounds and Reps)7 min amrap 5 clean & Jerk 135/95 (rx+) 155/105 10 pull ups (rx+) C2B *any style [...]

4.14.2020Zoom Noon & 5pmMetcon (Weight)Snatch Complex 3x2 40% 2 Snatch Pulls 2 High Hang Snatch 2 Snatch BalanceSnatch (2x3 50% 2x2 60% 1x2 70% 5x2 [...]

4.13.2020Zoom today - 7am, 9:30am & noon Skill WorkHome gym - 3 minute Double Under Practice EFW - 4 x 20 penguin jumps, 4 x [...]

4.12.2020Wishing everyone a healthy and blessed Easter. 1 Zoom class today 9:00 am with coach Josh Zoom ID 427 378 3512 Password 727994Deadlift (5x7 75%)Accessory [...]

4.11.20208:30am zoom 427 378 3512 password 727994Back Squat (5x7 75%)StrengthEFW: 5x 10 seconds towel isometric squat, 7 pistols each leg5k Run (Time)Max Effort 5k Runboth [...]