Workout for Wednesday, January 13th

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

Part A:
3 Rounds:
:40 Spiderman Push-up
:20 Rest
:40 SA Bent-over row (L arm)
:20 Rest
:40 Oblique Crunch (alternate hands ea round)
:20 rest
:40 SA Bent-over row (R arm)
:20 rest

Part B:
16:00 EMOM:
Min 1) 15 sit-ups/weighted sit-up
Min 2) 12 Pistol Squat/SL Squat to chair
Min 3) 15 SDHP
Min 4) 12 SA Hang Clean & Press (6 ea arm)

Gym Workout

Engine Day
Ian’s Birthday Workout

41 minute AMRAP
13 Calorie Row/Bike
13 Burpees
13 Wall Balls
13 Calorie Row/Bike
13 Box Jumps
13 Power Cleans
13 Calorie Row/Bike
13 Hand Release Push-ups
13 Strict K2C

Goal is same pace for each round for entire 41 minutes