9:30 AM 8 X ( 24 min total) in 2:30s athletes complete 10 push ups 10 goblet squats 10 box jumps remaining time max cal row :30 rest between rounds 10:30 AM Comp class with coach Katie

WOD #1EOMOM 10min 1) 15 wall ballsMin 2) 1-2 wall walks Rest at least 10 min to switch WOD #2EOMOM 10min 1) 20 KBSmin 2) 30 dubs (50 singles) Ca$h OutAccumulate 5 min of plank

AMRAP 6 asc b 2’s 2 cal AB 4 pl. G2OH Rest at least 10 min to move members and wipe down equipment WOD #2 AMRAP 6asc by 3s3 cal row6 plate squats holding it straight out from body.

Tabata x 2 -sit ups -bicycle kicks -Russian twists -plank 5RFT 20 KBS15 goblet squats 10 over kb burpees

WOD #1 10x of :30’s Max cal AB :20’s rest Rest at least 10 minutes to move members and wipe down equipment. WOD #2 10x of:30s max cal row :20s rest *score is lowest cal round for each machine.

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.)

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