4.7.2020Zoom class @ Noon Password 727994Accessory Work5xs through the list Home gym & EFW 6 prone ATYT 12 Dead bug 12 Glute Bridge 12 Quadruped 15 Hollow Rock 30 Second front raise towel squeeze - [...]

4.6.2020Accessory Work5 x 8 Hamstring curls 8 Seated tuck jumps 12 Curtsy Squat 12 Side Lunge EFW: Skill work - 5 sets of 3 times through the complex of: (use a stick, a towel or [...]

4.5.2020Accessory Workhttps://youtu.be/BshtQpj5q2s 4x6 Prone Snow Angel Front Raise Wagon Wheel single arm doorway row - each armNicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-upsMetcon (AMRAP - Rounds and Reps)Push Up [...]

4.4.20208:30am ZOOMFront Squat (4x9 65%)Metcon (AMRAP - Rounds and Reps)Repeat of 3/17 if you want to compare scores! 13 Min AMRAP 10 Power Snatch 75/55 5 Burpee over the BarMetcon (AMRAP - Rounds and Reps)3x8 [...]

4.3.2020Friday Zoom 7am, 9:30am & NoonMetcon (Time)For Time 45 Min CAP 100 Lunge 90 Kayakers 20/14 80 Grasshoppers 70 Wall Ball 60 Sit Ups 50 Burpees 40 Double Unders 30 Push Ups 20 Pistols 10 [...]

4.2.2020Thursday Zoom schedule 7am with Karen, & 5:30pmDeadlift (4x9 65%)Metcon (Time)For Time Run 400 Meters or 2 min out, 2 min in 10 Burpee box jump 24/20" 20 Sit Ups 30 Wall Balls 20/14 40 [...]