Archives | Fit 262

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

View Public Whiteboard

Warm it up (No Measure)

Hip Hop & a lil JT to close it out

https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP

2 rounds

30 second tension plank

30 double unders or high knees

25 jumping jacks

20 toy soldiers

15 air squats

10 pike push ups

Rest until everyone finishes the round then start together again with the plank when your coach starts you up!

Front Squat (10-10-10-10-10)

Alternating EMOM

Min 1: Squat

Min 2: Pull Up or Bent Over Row

For squats use anything. Barbell, Dumbbells, Kettlebells, MedBall, Chair, 5 gallon water jug, etc

For pulls ups, use a tree, a bar, etc

Bent over row can be barbell, dumbbells, kettlebells, gallon jugs, buckets of gravel, etc

Reverse Dragon Ball Zed (Time)

9, 15 & 21 reps of:

Front or Goblet or Air Squats

Hang Power Cleans or Swings or Bicep Curls

If your goal is fat loss, go light and go

fast. Purposely do 5 burpees after each set to increase cardiovascular output. Still use enough weight to stimulate.

If your goal is muscle gain go a little heavier and a little slower but still move with some urgency. Breaks are up to you, but strive to do less in this case.

If your goal is performance, strive to complete all 90 reps without stopping or dropping while using a challenging weight.

If your limited by equipment, the first method will work best.

8 minute time limit.

VAT 1 (No Measure)

3 rounds, no rest

30 seconds flutter kicks

30 seconds bicycle crunches

30 seconds flutter kicks

30 seconds v-ups

GET DOWN ON THE FLOOR AND GET THOSE ABS!

I’m Totally Doing Mobility 2.0 (No Measure)

1 min cobra

1 min pigeon/side

1 min lizard 🦎 stretch /side

https://youtu.be/yqLXYv3b8y8

DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (w/ DB or Backpack)

8 Alt. Step-Ups or Bodyweight Lunges*

6 DB Strict Press

4 Cal. Bike Sprint or 10 Mountain Climbers

*Switch to Box Jumps at the 2:30 point

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Box Jumps

DB Push Press

Cal. Bike

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down

(No Measure)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 SA DB Deadlift

100m Run

5/5 SA DB Hang Power Clean

200m Row

10 Alt. DB Snatch

200m Bike

Workout

Metcon (Time)

2 ROUNDS FOR TIME

400m Run

10 DB Deadlifts

400/300m Row

10 DB Power Cleans

1200m Bike

10 DBL DB Snatches

-16:00 Hard Cap-

(Score is Time)

***HOME VERSION***

2 ROUNDS FOR TIME

400m Run

20 Backpack Up-Down

30 Backpack Front Squats

400m Run

20 Backpack Cleans

20 Backpack Ground to Overhead

-16:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00-5:00 of Flow Stretching…

*Flow through what feels right:

Up-Dog or Cobra

Down-Dog

Cat/Cow

Child’s Pose

Saddle

(No Measure)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 Cal Bike

10 Lunges or Squats

10/10 Single DB Strict Presses*

*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster*

MIN 2 – :50 Max Reps DB Slides

*Athletes alternate legs on each reverse lunge. Push the DB overhead with both arms.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 DB Thruster (30/20)|(20/15)

In the remaining time…

AMRAP of:

12/10 Cal Bike

20 Reverse Lunges

(Score is Rounds + Reps)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

:30 Max Cal Bike

:30 Recovery

:30 Max Cal Bike

:30 Recovery

STATION 2

:30 MAX Burpee Box Jumps

:30 Recovery

:30 MAX Burpee Box Jumps

:30 Recovery

STATION 3

:30 Max Cal Bike

:30 Recovery

:30 Max Cal Bike

:30 Recovery

STATION 4

:30 MAX Slam Balls

:30 Recovery

:30 MAX Slam Balls

:30 Recovery

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Uptempo hip hop with a pinch of dance hall and rock

https://open.spotify.com/playlist/4n5TmNNhR205IGLGhSDRua

3 rounds

10 touch and reach

10 windmills

10 hug yourselves

10 straight leg sit ups

10 squats

Static-O-Matic (No Measure)

4 rounds EMOM with a 50:10 Clock

Min 1: Wall Sit

Min 2: Handstand or pike or plank hold

Min 3: Vacuum Hold https://youtu.be/wRi5g8aBYDI

Min 4: Goblet or Overhead Squat Hold

Min 5: Hollow Hold

Welcome to Isometric Land!

Today we will focus on static holds and positional integrity.

These holds build strength in position, making force in dynamic movement easier and better!

For the wall sit, sit to parallel with your back on a wall. Add weight by holding onto any object

For the handstand, pike or plank please feel free to mix & match

For the vacuum continue to breath but hold position. This is one of the most underused movements for building the “V” shape of your torso. It really, really works if applied regularly.

For the squat hold, use PVC, barbell, broom, single arm DB or KB, etc

For hollow hold, modify with one leg, etc

Stress Buster Minute (AMRAP – Reps)

1 Minute MAX Mountain Climbers, burpees or star jumps. Go for it here! Get A TON of reps! Blow off some steam
Do this right after the last hollow hold. No rest – straight in to it !

I’m Totally Doing Mobility in 2020 (No Measure)

1 minute per side Couch

1 minute per side Pigeon

1 Minute per side 8 point shoulder or standing pec stretch

Sunday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push Ups

10 KB DL

5 Up Downs

Into…

1 ROUND

8 Knee Push Ups

8 KB Upright Rows

8 Jump Squats

Into…

1 ROUND

6 Push Ups

8 Russian KB Swings

10 Alt. Step Ups

Workout

Metcon (Time)

FOR TIME

15-12-9

Push-Ups

KB Sumo Deadlift High Pulls

Up-Down Box Jump Overs

-1:00 Rest –

9-12-15

Up-Down Box Jump Overs

KB Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

***HOME VERSION***

FOR TIME

15-12-9

Push-Ups

Backpack Sumo Deadlift High Pulls

Backpack Thrusters

-1:00 Rest –

9-12-15

Backpack Thrusters

Backpack Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

TABATA-ISH

4 ROUNDS…:20 ON / :10 OFF

Single Unders

Alternating Leg Single Unders

Big Jump SIngle Unders

Double Unders

4 ROUNDS…:20 ON / :10 OFF

Scap Push-Ups

Scap Pull-Ups

Up Downs

Push-Ups

4 ROUNDS…:20 ON / :10 OFF

Tuck-Ups

Alternating V-Ups

V-Ups

Hanging Knee Raises

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

30 Double Unders or 10 “Single-Single-Doubles”

10 Diamond Push-ups

7 Toe 2 Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Double Unders

2 Toes 2 Bar

3 Up-Downs

*Every round, the Double Unders go up by 10 reps, the Toes 2 Bar go up by 2 reps, and the Up-Downs go up by 3 reps.

R1 = 10-2-3 / R2 = 20-4-6 / R3 = 30-6-9…and so on…

(Score is Rounds + Reps)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

2 DB Up-Down DL

4 DB Strict Press

6 DB DL

STATION 2

AMRAP

2 DBL DB G2OH

4 DB Push Press

6 DB DL

STATION 3

AMRAP

2 DB Devil’s Press

4 DB Push Jerk

6 DB DL

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Metcon

burn notice (4 Rounds for time)

4 ROUNDS

20 pushups – or – overhead press with a light object

20 squat thrusts (no push ups/no jump burpee)

20 step back lunges, 10 per leg

20 squats – or – jump squats

20 russian kb or db or backpack or water jug swings

REST UNTIL THE 5 MINUTE MARK

RX+ 10-20 strict handstand push ups in pace of push ups, 50-100 double unders to finish the round

Add weight to the squats & lunges if desired.
scale movements according to fitness/equipment

Athletes should look to get at least one minute of rest, but no more than two minutes. If you finish the first round a little early, add reps or weight!

The first round should be finding out what you’ll be able to finish in 3-4 minutes. Adjust with your coach as needed.

Floor Core (No Measure)

3-5 Rounds

20 second V hold

10 seated leg raises, slow

20 twists, no load/touch floor

40 flutter kicks

*Attempt to move on to the next round with no rest, all movements slow and under control.

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

40 Cal Bike

40 Push Press (135/95)

40 Burpees Over Bar

40 Front Rack Reverse Lunges

400m Run

*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.

**Grab a partner and have some fun. This is Sunday’s NC60 but with a few twists.

(Score is Rounds + Reps)

-Rest 5:00-

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

Max Clean & Jerk (185/135)

*P1 works while P2 rests, alternate as needed.

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

QUICK MONO WARM-UP

3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)

Then…

TOOMEY SNATCH WARM-UP

2 ROUNDS*

5 Inch worms

5 Behind-the-neck snatch grip presses

5 Behind-the-neck snatch grip presses in a quarter squat

5 Sots presses

5 Continuous jumping squats with barbell or PVC in back rack

10 Alt. Cossack squats w/ barbell or PVC in back rack

5 Hang Muscle Snatches

*PVC pipe for round 1, may progress to barbell for round 2

Workout

“SNATCHING GWEN” (Weight)

FOR LOAD

15-12-9

“Unbroken” Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

(Score is Load)

Finisher

Metcon (AMRAP – Reps)

ON A 6:00 RUNNING CLOCK…

Buy-In:

750/650m Row

In the remaining time…

AMRAP of:

Power Snatch (Use the Same Load from Workout)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS

12 Strict Toe 2 Bar

12 Strict Pull-Up

24 Unbroken Push-Ups*

*:01 Pause at the Top of Each Push-Up.

-Rest as Needed b/t Sets-

(No Measure)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Have athletes grab a light DB…

EMOM x 6 MINUTES

Min 1 — Row (EZ→Mod)

Min 2 — 3/3 SA DB Burpee

Min 3 — 6/6 BW Lunges

Min 4 — Row (Mod→Hard)

Min 5 — 6/6 SA DB Push Press

Min 6 — 6/6 DB Front Rack Lunge

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 5/5 Single Arm DB Devil’s Press

MIN 3 – 10/10 Single DB Front Rack Reverse Lunges*

*Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders.

(No Measure)

***HOME VERSION***

EMOM x 15 MINUTES

MIN 1 – :45 Max Run, Bike, or Row for Distance

MIN 2 – 10 Backpack Devil’s Press

MIN 3 – 20 Alt Reverse Backpack Lunges

(No Measure)

Optional Finisher

Metcon (No Measure)

2 SETS

:45 Left Side Plank Hold

:15 Rest

:45 Right Side Plank Hold

:15 Rest

:45 Glute Bridge Hold

:15 Rest

(No Measure)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Scap Push-ups

5/5 SA Ring Rows

10 Push-ups

5 Slam Balls

10 Slam Balls Strict Press

Strength

Bench Press (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Bench Press

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 DB Bench Press (35/25)|(25/15)

25 Slam Balls (30/20)|(20/10)

25 Ring Rows

-13:00 Hard Cap-

(Score is Time)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

MUSIC FOR YOUR EARS & BRAIN!

https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO

OR – play any playlist in Spotify or other platform while you workout in Zoom!

On a phone or computer you should be able to hear both.

2 Rounds of:

:30 second Jumping Jacks

:30 second Prisoner Jacks

:30 second Plank (any type)

:30 Push Ups

:30 Squats

:30 Interpretive Dance

THEN

2 ROUNDS OF

10 Air Squats

10 Push Ups

Plank to 2 minutes

Slow and controlled so your coach can see your form! Squats should take about 30 seconds, push ups should take about 30 seconds. Finish with plank. Rest on knees as needed.

Workout

REVERSE AB SANDWICH (AMRAP – Rounds and Reps)

4 Rounds

45 seconds of work

15 Seconds of rest

—–

Max Burpees

50 Flutter Kicks, 1 count

20 SIde Plank Hip Raises Left

20 Side Plank Hip Raises Right

Mountain Climbers

Max Thrusters

—

Score is TOTAL Burpees & Thrusters. Make sure to put your score in Wodify!

If you can’t do burpees do Down-Ups (No push up burpee). You can also walk back and up instead of jumping.

For Thrusters use Barbell, Dumbbells, Kettlebells, Furniture, Animals, and/or an other ODD object!

VIRTUAL EXTRA CREDIT 1 (No Measure)

STRETCH!!!!

Your Coach will lead you through a great total body stretch.

—-

EXTRA CREDIT FOR TODAY

4 x 400 meter run on a 3 or 4 minute clock. Blow off some steam and run pretty quick!

If you’re part of the Run Your Fastest Mile Ever Group get your first or 2nd session of the week in. If you’re not, you can join here for a plan to run your FASTEST MILE EVER!

https://www.facebook.com/groups/RunYourFastestMileEver/

—

CAN’T OR DON’T RUN?

Let’s go for the pump, ok bro?

21-15-9

Turn Out Bicep Curls

Diamond Push Ups

Go for the pump, bro.

You got this – ALL YOU – all you.

—

No running? Don’t want guns? Wanna get that booty poppin?

GREAT!

3 rounds:

10 split squats/side

10 stiff legged dead lifts (use any weighted object)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

20 Box Jumps

*Rest remainder

STATION 2

30 Wall Balls

*Rest remainder

STATION 3

20 Alt. DB Snatches

*Rest remainder

STATION 4

50 Double Unders

*Rest Remainder

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (4 Rounds for time)

FOR TIME

2000m Row

-Rest 2:30-

1000m Row

-Rest 2:00-

500m Row

-Rest 1:30-

250m Row

(Score is Time Each Round)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Cossack Squats

10 Scap Pull-Ups

2 ROUNDS

5 Kip Swings

5 MedBall Front Squats

5 MedBall Strict Press

5 MedBall Push Press to Target (WB Target)

5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

FOR TIME

60 Wall Balls (20/14)|(14/10)

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

-Hard Cap 15:00-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

Go for broke on the 20RM Back Squat and today’s Metcon. Can you go unbroken on the WB? You will need this recovery time if you really get after it!

(No Measure)

Thursday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Michael & Danny’s Playlist!

https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0

3 Rounds:

20 Butt Kickers

20 High Knees

20 Prisoner Jacks

2 Rounds

10 “Air” Sumo Deadlifts

10 “Air” Clean & Jerks

10 Windmills

Strength

Sumo Deadlift (15-15-15-15-15)

Dumbbell, Kettlebell, Table, Child, Dog, Medball, Plate, Water Jug – get creative!

5 sets to get those Hammies & Glutes FIRM!

On a 90 second clock, 3 count on the way down

Workout

These Sleeves Are Prisons – Y’know What – So Is This Whole Shirt! (Time)

4 Rounds, alternating EMOM

Min 1: 15 Bench, Chair, Couch or Bar Dips

Min 2: 12 SLOW curls – USE ANYTHING! FLEX FOR THE CAMERA!!!

Min 3: 5 yard shuttle sprint – or – row sprints – or – high knee sprints – or tuck jumps (CARDIO!)

Min 4: Straight Leg Raises (lay flat on your back, raise your legs up to perpendicular)

Go for the pump on this one! Go for the burn on this one! Go for the ABS on this one!

Abs

Abstober 22 (No Measure)

4 rounds for quality of:

22 Rotational push up plank K2E, 1 count

22 Elbow plank kick backs, 1 count

https://youtu.be/a8RVHwbNpzE

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Athletes will grab a light KB (lighter than workout weight)

Review movements as you take athletes through the warm-up

1 ROUND

20 Single Unders

10 KB DL

:20 Plank

30 Fast Singles

10 Russ. KBS

30 Marching Plank*

20 Slow Singles

10 Amer. KBS

20 Bicycle Crunches

:20 Double Under Practice

*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

20 Russian KBS

30 Mountain Climbers

10 American KBS

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice

(Score is Rounds + Reps)

***HOME VERSION***

AMRAP x 16 MINUTES*

20 Russian Swing w/ Backpack

30 Mountain Climbers

10 Backpack Hang Snatch

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)

(Score is Rounds + Reps)

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

FOR TIME (6 MIN CAP)

2-3 ROUNDS

100m Run

12 DB Deadlifts

10 DB Bent Over Row

8 DB Hang Muscle Clean

6 DB KB Swings

Strength

Power Clean (5-5-5-5)

5-5-5-5

Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

400m Run

Max Rep Power Cleans (135/95)|(95/65)

(Score is Reps)

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Workout

This Is Only The Beginning! (Time)

Show up.

6am, 7am, 9am, 11am, 5pm, 6pm, 7pm EST!

LETS GOOO!

Zoom ID 660-024-996

TRAMUP (No Measure)

Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks

10 arm circles FWD. & 10 BACK

10 Touch the Floor & Reach Overhead

10 Strict Pull Ups or ring rows (skip if no bar)

10 Russian KB/DB/Water Jug Swings, light

20 Air Squats

10 Samson Lunges

10 Strict Toes to Bar Or V-Ups

20 Butterfly Sit Ups

20 Push Ups

MOVE WITH INTEGRITY

Fuego En El Cielo (AMRAP – Rounds and Reps)

4 rounds of:

4 minute AMRAP

50 Double Unders

40 Sit Ups

30 Power Snatches

Rest 1 minute between Rounds

—

Pick Up Where You Left Off!

—

Snatch can be barbell, single arm kettlebell, single arm dumbbell, water jug, sandbag, plate, etc

Tabata Hollow Rocks (No Measure)

20 seconds of work, 10 seconds of rest. If you are unable to do rocks, perform a hollow hold.

Head Clearing Run (No Measure)

EXTRA CREDIT

Get out and run for 20 minutes. Don’t push hard. Enjoy moving – take everything in. Clear your head. If you’d like to do a few accelerations to raise your heart rate that’s ok, but don’t push hard – this is about moving and feeling good.