Workout for Monday, January 11th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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

At home workout:

Warmup:
5-7 minutes

4 Rounds:
:45 Tempo KB Curls
:15 Rest
:45 Tempo Push-up
:15 Rest
:45 Hollow Hold
:15 Rest

Tempo = :03 lower

Part B:
15:00 AMRAP:
20 Jump Lunges
16 Sit-up
10 Burpees
Alternating SA DB Thruster

Gym Workout

Build Day Part A:
4:00 EMOM:
7 Tall Jerks (light weight/empty bar)

2:00 rest

6:00 EMOM:
Min 1 & 2) 4 Pause Split jerks @ 60% C&J
Min 3 & 4) 3 Pause Split jerks @ 70% C&J
Min 5 & 6) 2 Pause Split Jerks @ 80% C&J

**Pause for :02 in the catch**

Build Day Part B:

12:00 AMRAP for quality:
16 Standing Landmine Trunk Rotation (8 ea)
16 Landmine Thrusters
16 Landmine Rows (8 ea)

**Same weight throughout.

Stance for Rows: https://youtu.be/Lpcul9A_n4M

Hips should stay square through entire trunk rotation