Workout for Thursday, January 7th

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:

5-7 minutes

3 Rounds:
12 Bulgarian split squat ea leg
12 weighted step-ups ea leg
12 weighted cossack squats ea leg

16:00 AMRAP:
15 Jumping Goblet Squat
20 High Pulls (10 ea arm)
25 crunches

Gym Workout

Athletic Day Part A:
Every 3:00 for 4 Rounds:
10 Snatch High Pull (heavy)
30 Vertical Shoulder Tap / 40-50 Plank Shoulder Tap

For the vertical shoulder taps, athletes must wall-walk up the wall to do the shoulder taps, no kicking up into a handstand push-up position.

Athletic Day Part B:
For Time: (12:00 Cap)
Wallball (20/14)
RKBS (53/35)

Move fast here