09 Apr, 2020
CFC AHW 4.9.20
ZOOM workout time has been changed to 12:30pm. Please check your email for the link to the meeting.
Metcon
Alternating TABATA of:
High Knees
Butt Kicks
180 Jump Squats
Walk Outs to Push Up
High Knees
Butt Kicks
180 Jump Squats
Walk Outs to Push Up
Metcon
Complete 2 sets of:
30 sec/side Glute Bridge
10/side Side Lying Hip Abduction (2 sec hold at top)
10/side Side Lying Windmills
10/side Weighted Deadbugs (1 sec hold at top position)
30 sec/side Airplane Hold
30 sec/side Glute Bridge
10/side Side Lying Hip Abduction (2 sec hold at top)
10/side Side Lying Windmills
10/side Weighted Deadbugs (1 sec hold at top position)
30 sec/side Airplane Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
5 No Jump Burpees
10 Push Ups
15 DUs
5 No Jump Burpees
10 Push Ups
15 DUs
Metcon (Time)
AQAP Complete 5 rounds of:
8/side DB Snatch (50/35)
25ft Single Arm OH DB Lunges
15 Box Jumps (30/24)
25ft Single Arm OH DB Lunges
8/side DB Snatch (50/35)
25ft Single Arm OH DB Lunges
15 Box Jumps (30/24)
25ft Single Arm OH DB Lunges
Time Cap: 20 mins
You can substitute KB Snatches, KB Swings or
any object Snatches
If you do not have 25ft of space complete
10 Lunges (5 each leg)
You can substitute KB Snatches, KB Swings or
any object Snatches
If you do not have 25ft of space complete
10 Lunges (5 each leg)
Metcon (Time)
AQAP complete:
50 Ball Slams
If you have no Med Ball or Slam Ball then complete
50 Weighted Sit ups
50 Ball Slams
If you have no Med Ball or Slam Ball then complete
50 Weighted Sit ups
