01 Jun, 2020 PL AHW 6.1.20 Please check your email for the invite to our 10:00am ZOOM workout! 200m Run Warm Up Metcon Every 60 sec for 15 mins (3 rounds): 1. 10 Air Squats + 10 Jumping Jacks 2. 10 Push Ups + 20 Shoulder Taps 3. 10 Crossovers + 10 Leg Lift Overs […]
01 Jun, 2020 AHW 6.1.20 Please check your email for the invite to the 12:30pm ZOOM workout! 100 Jumping Jacks Metcon Complete 3 rounds of: 10 Alternating Glute Bridges 20 Lateral Skaters 10 Prisoner Good Mornings Metcon Every 45 sec for 30 mins (8 rounds): 1. 7 Air Squats + 7 Jump Squats 2. 7 […]
01 Jun, 2020 CFC AHW 6.1.20 Please check your email for the invite to the 12:30pm ZOOM workout! 100 Jumping Jacks Metcon Complete 3 rounds of: 10 Alternating Glute Bridges 20 Lateral Skaters 10 Prisoner Good Mornings Metcon Every 45 sec for 30 mins (8 rounds): 1. 7 Air Squats + 7 Jump Squats 2. […]
31 May, 2020 AHW 5.31.20 Gone in 60 Seconds (Time) AQAP complete 3 rounds of: 40 Singel DB Reverse Lunge Steps 30 Single DB Alternating Snatches 20 Burpees EMOM complete 20 DUs Time Cap: 28 mins
31 May, 2020 CFC AHW 5.31.20 Gone in 60 Seconds (Time) AQAP complete 3 rounds of: 40 Singel DB Reverse Lunge Steps 30 Single DB Alternating Snatches 20 Burpees EMOM complete 20 DUs Time Cap: 28 mins
30 May, 2020 CFC AHW 5.30.20 Please check your email for the invite to the Saturday morning 9:30am ZOOM workout! Metcon EMOM x 8 mins: 1. 45 Jump Rope 2. 45 secs Push Up to Downward Dog 3. 45 secs WTY Stretch 4. 45 secs Air Squats Metcon (Time) AQAP Complete 4 rounds of: 20 […]
29 May, 2020 AHW 5.29.20 There will be no ZOOM workouts today, however we will return with a 9:30am ZOOM workout on Saturday morning. We hope that you and your loved ones have a happy and enjoyable Bermuda Day! Bermuda Day Special (Time) AQAP complete 2 rounds of: 10 T2B or 10/side Mountain Climbers 200m […]
28 May, 2020 AHW 5.28.20 Please check your email for the invite to the 7:15am & 12:30pm ZOOM workouts! 200m Run Warm Up Metcon EMOM x 16 mins: 1. 10 T-Push Ups 2. 200m Run 3. 16 Alternating V-Ups 4. 60 Alternating Toe Taps Metcon (Time) AQAP complete: 400m Walking Lunge Every 50m complete 8 […]
28 May, 2020 CFC AHW 5.28.20 Please check your email for the invite to the 7:15am & 12:30pm ZOOM workouts! 200m Run Warm Up Metcon EMOM x 16 mins: 1. 10 T-Push Ups 2. 200m Run 3. 16 Alternating V-Ups 4. 60 Alternating Toe Taps Metcon (Time) AQAP complete: 400m Walking Lunge Every 50m complete […]
27 May, 2020 PL AHW 5.27.20 Please check your email for the invite to our 10:00am ZOOM workout! Metcon Complete 2 sets of: 10 High Knees 10 Cossack Squat Stretches 10 Good Mornings 5/side Split Squats 5 Forward & 5 Backward Arm Circles Metcon (Time) AQAP complete: 30 Crossovers 30 DB Deadlifts 30 DB Swings […]
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
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