If you are doing the Zoom class, please switch your location to A1A to see what your workout is.
Warm up:
400m Jog
:20 Pigeon Stretch per side
:20 Calf Stretch per side
5 Pushups to Down Dog
5 Wide Leg Touch floor and reach overhead
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Workout:
3 Rounds for Time:
800m Run
25 Butterfly Sit Ups
20 Weighted Box Step Ups (50/35)
15 Push Ups
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Finisher:
21-15-9
Bicep Curls
Hollow Rocks
Warm up:
400m Jog
:20 Pigeon Stretch per side
:20 Calf Stretch per side
5 Pushups to Down Dog
10 Wide Leg Touch floor and reach overhead
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Workout:
24 Minute AMRAP*
30 Up Downs (no pushup burpees)
25 Butterfly Sit Ups
20 Deadlifts
15 Push Ups
10 Straight Leg Sit Ups (use weight if you want)
*Minutes 0, 5, 10, 15, 20 are all a 1 minute plank (any way), then start back up where you left off on the AMRAP
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Finisher:
21-15-9
Bicep Curls
Hollow Rocks
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Coaches’ Choice Stretch
If you are doing the Zoom classes at home, switch your location to A1A to see the at home workout!
Warm Up
2 Minutes Single Under/Double Under Practice
Then
4 Rounds of “Shindy”
5 bicep curls (empty bar)
10 push Ups
15 Air Squats
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Strength:
12 Minute Alternating EMOM
Minute 1: 5 Pull Ups + 5 toes to Bar
Minute 2: 10 Thrusters (95/63)
Alternate with the box next to you so you aren’t right next to someone on the rig at the same time.
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Workout:
21 – 15 – 9
Front Squat (95/63)
Bar Facing Burpee
2x Double Unders
Warm Up:
2 Minutes Double Under Practice or simple cardio, then:
4 rounds “Shindy” at warmup pace:
5 Bicep curls
10 Push Ups
15 Air Squats
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Strength:
12 Minute Alternating EMOM
Minute 1: 10 Bent Over Rows + 10 Sit Ups (Bar option 5 Pull Ups + 5 toes to Bar)
Minute 2: :30 Thrusters any weight
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Workout:
42 – 30 – 18
Goblet Lunges
2x Double Unders/Line Hops
Russian Twists (2 Count)
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Stretch:
:30 Per Side on Each
Calf Stretch
Pigeon Stretch
Couch Stretch/Quad Stretch
Cobra Stretch
If you’re at home, switch your location to “A1A” to see the ZOOM workout.
Warm Up
Warm Up
3 Rounds:
250 Meter Row
20 Alternating Step Ups
15 Push Ups
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Strength
15 Minute EMOM
Minute 1: 12 Single Arm Dumbbell Press
Minute 2: 12 Single Arm Dumbbell Press
Minute 3: 12 Single Arm DB Row
Minute 4: 12 Single Arm DB Row
Minute 5: Rest
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Metcon:
4 Rounds for Time:
600m Row (.75 Mile Bike)
30 Alt. DB Snatches
15 Box Jumps
Warm Up
Warm Up
3 Rounds:
250 Meter Row/1 Minute Jog
20 Alternating Step Ups or Alternating Leg Glute Bridges
15 Push Ups
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Strength
12 Minute EMOM
Minute 1: 12 Single Arm Press Left
Minute 2: 12 Single Arm Press Right
Minute 3: 6/6 SLOW Side Plank Hip Raises
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Metcon:
4 Rounds for Time:
30 Mountain Climbers (2 Count)
30 Alt. DB Snatches
15 Box Jumps or Tuck Jumps or squat jumps