April 10, 2020

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

400m Run
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

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

Score= Slowest Round

8 Minute AMRAP (no score):
: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)
Single Arm Bench Press (right arm)
Bent Over Row (right)
Single Arm Bench Press (left arm)
Bent Over Row (left)

Immediately into :

DB Goblet Squats
Hand Release Push-Ups or HSPUs

Rx= 50/35

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5139 North Loop 1604 W #107
San Antonio, TX 78249