Warm Up: 1/2 mile run or 5 min run Strength: Tabata x 2 plank up-downs Mt. Climbers (knees to elbows) hollow rocks flutter kicks Metcon: EOMOM 16 work :40s rest :20 keep track of your reps and maintain your numbers min 1) Jumping jax 2) Burpees with a push up (no flopping like we normally…

Warm up: 3 X :30 s running in place 10 kick ups 10 air squats 3 inchworms Strength: -accumulate 5 min of plank -accumulate 4 min of active bottom squat hold (active means you are engaged..not just hanging out down there) -accumulate 3 min of handstand/headstand/wall walk hold *every time you break 5 burpees to…

Warm Up: 3 X 10 kick ups 30 running in place 3 inchworms w/ push ups Strength: Tabata x 2 (16 rounds = 8 min) plank hollow rocks (good form !) plank V-Ups Metcon: “Pyramid Scheme” 5 Burpees 5 push ups 20 situps 10-10-20 15-15-20 20-20-20 15-15-20 10-10-20 5-5-20 *always doing 20 sit ups

Warm Up: 3 x 30 jumping jax 10 jump tucks (knees to chest) 5 inchworms Mobility: ankles/calves/hips and lower back Metcon: 8 RFT 400 m run/ 3 min run 3 burpees 6 push ups 9 jumping air squats

10AM zoom meeting please join https://us04web.zoom.us/j/534469686?pwd=MXdJb0RsK0c1eGphaVcrZG9keXgxdz09 Meeting ID: 534 469 686 Password: 026799 “Deck of Cards” Hearts = push ups Spades = burpees Diamonds = sit ups Clubs = air squats Face cards = thrusters with object (find something anything..text book/phone book/ DB / gallon of milk etc.)

Warm Up: 3 X 25 jumping jax 10 Mtn climbers 3 inchworms Strength: Accumulate 5 min of planks *every time you break 7 burpees. To be done after the 5 min Accumulate 100 hollow rocks ( good form !!!!) *every time you break 10 burpees. To be done after. Metcon: “Quick an Not so Easy”…

Warm Up: 1/2 mile run or 5 min run then 3 x 7 air squats 7 kick ups 3 inchworms Strength: Tabata core of death x 2 ( 16 rounds/ 8 min) reverse plank kicks (see youtube link) hollow rocks (good form ! ) bicycle kicks (elbows to knees !) super man Metcon: “Get Out…

Warm Up: 1/2 mile run or run for 5 min slow pace. its a warm up Metcon: 4 Rounds :30 seconds max sit ups :30’s rest :30 seconds max push ups :30s rest :30 seconds max air squats 30s rest :30 seconds max burpees Goal is to maintain the same number of reps per movement….

Warm Up: 3 x 30 jumping jacks / 50 singles if you have a rope 10 kick ups 10 air squats 3 inchworms (slow down/focus on the stretch) Strength: Tabata x 2 russian twists with object bicycle kicks V-Ups Hollow Rocks Metcon: “Home For Dinner” 50-40-30-20-10 Jumping lunges shoulder taps lateral squats sit ups *shoulder…

Strength: Tabata x 2 ( 16 rounds / 8 min ) plank russian twist with object plank hollow rocks Metcon: “Cup of Tea” AMRAP 10 20 sit ups 20 Mtn Climbers (feet all the way up to hands ) 20 jumping lunges (knee should touch floor)

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