April 10, 2020
201004
For this Week’s live Zoom workouts we will be using the same link as last week: https://zoom.us/j/185901632?pwd=VUJrUGFRV0NmZzBIYW1jaExnOFI3UT09.
However, Zoom is now requiring passwords, so the password going forward will be: BCF#1.
Monday-Wednesday-Friday: 10am, 12pm (Tabata Class), 6pm
Tuesday-Thursday : 10am, 6pm
Saturday: 10am
Sunday: 3pm
Warm-up
400m Run
20 Jumping Squats
20 Lunges
20 KB Taters
20 Jumping Squats
20 Lunges
20 KB Taters
At Home Strength
Option 1, Full Equipment
Clean (Weight)
Squat Clean
In 6:00 establish a 3RM T&G
In 5:00 establish a 2RM T&G
In 4:00 establish a 1RM
In 6:00 establish a 3RM T&G
In 5:00 establish a 2RM T&G
In 4:00 establish a 1RM
At Home Metcon
Option 1, Full Equipment
Metcon (Time)
Every 3:00 for 12:00
15 Burpee Box Jumps 24/20"
5 Squat Cleans 185/125
15 Burpee Box Jumps 24/20"
5 Squat Cleans 185/125
Score= Slowest Round
Warm-up
8 Minute AMRAP (no score):
:30 High Knees + :30 Butt kicks
10 Walkouts
10 OH Arm Circles both directions
10 Air Squats
:30 High Knees + :30 Butt kicks
10 Walkouts
10 OH Arm Circles both directions
10 Air Squats
At Home Metcon
Option 2, Limited Equipment
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Single Arm Bench Press (right arm)
Bent Over Row (right)
Single Arm Bench Press (left arm)
Bent Over Row (left)
Single Arm Bench Press (right arm)
Bent Over Row (right)
Single Arm Bench Press (left arm)
Bent Over Row (left)
Immediately into :
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats
Hand Release Push-Ups or HSPUs
Rx= 50/35
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