Workout for Wednesday, January 6th

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:
:45 work / :15 rest
– Tall kneeling bottom-up KB curl w/slow lower
– Standing kb oblique crunch R side
– Alternating tall kneeling around-the-world
– Standing kb oblique crunch L side
– Hollow Hold

Part B:
Every 3:00 for 5 rounds:
10 Burpees
15 Box/Chair Dips
20 KBS

Gym Workout

For today’s test, everyone needs to use a rower. The test is priority. If you are waiting for a rower, work on part B. If you finish the test and there is time left in class, work on part B. It does not matter if you finish part B, all focus is on the test today.

Test #3:
5 Rounds:
500m row
2:00 rest

Bike cannot be used here, needs to be a rower

Part B:
4 rounds for quality:
10 Tempo SA Floor press ea arm
10 KB OBlique crunch ea side
10 SA Seated Strict Press ea arm
10 Strict weighted / Strict K2C