Zoom Schedule today 7am
Live coached WODs on Zoom.
Check our Class Schedule for all upcoming times.
Click the link to join
Warm-up
3 Minutes of Rowing, Biking or Running, Jump Roping or Plate Hops
2 Minutes of Burpee Lateral Jumps
1 Minute of Squat Jumps
10 Reverse Inchworms with a Push Up
10 Minute of Squat Mornings
Strength
For 15 Minutes
- Front Squat- 3 Reps @85%
- Max Consecutive Double Unders (1 Minute Cap)*
- Rest
*If You are Working on Stringing Double Unders Complete Max Attempts in 45 Seconds
At Home Strength
For 15 Minutes
- Front Squat- 3 Reps 31×1*
- Mountain Climbers
- Rest
*3 Seconds Eccentric, 1 Second Pause, Explode Up From the Bottom, 1 Second Pause at the Top
WOD
5 Minutes of Rowing
4 minutes of Clean and Jerks 135|95 |
3 Minutes of Burpee Lateral Jumps
2 Minutes of Double Unders
1 Minute of Front Squats
Score= Total Reps
*5 Double Unders= 1 Rep *10 Singles= 1 Rep
Coaches Tip – Minimize Transition Time Between Movements. Quick Singles are Okay on the Clean & Jerk
Level 3- 115|80
Level 2- 95|65
Level 1 – 65|35
At Home WOD
5 Minutes of Running or Subs Below**
4 minutes of Object Ground to Overhead
3 Minutes of Burpees
2 Minutes of Plate hops
1 Minute of Goblet Squats
Score= Total Reps
Coaches Tip – minimize transition time between movements.
**5 Minute No Equipment Sub
1 Minute of Mountain Climbers
1 Minute Jumping Jacks 1 Minute Toe Taps
1 Minute Broad Jump Turn Arounds
1 Minute Ice Skaters