5VCF Workout For Monday, June 1st

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)

Zoom Workout

Warmup:
3 Rounds:
10 Broomstick Goodmorning
:30 Plank from hands
10 Slow air squat
:30 birddog from knees
10 Lunge w/shoulder stretch

Part A:
3 Rounds for quality:
7 ea YTWA w/soup cans
12 Floor Press w/object
Wall-sit w/10 figure-8 ea direction (soup can)

Part B:
For Time: (16:00 Cap)
30 Burpees
60 Alt Overhead Lunge
30 Burpees

*you can drop number of burpees if you need in order to finish under 16:00. either 20 burpees or 15 burpees. For the overhead lunges, you can sub either a front rack lunge or just bodyweight lunge.

Gym Workout

Warmup:
8:00 amrap @ moderate pace:
25 DU/50 SU
5 hang muscle clean + strict press
8 back squats w/empty bar
30 mountain climber

Part A:
12:00 EMOM
min 1) :30 Hollow Hold
Min 2) 1 Clean + 5 Front Squat

Part B:
3 Rounds: (8:00 cap)
10 G2O (75/55)
10 burpee over bar