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

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

Warm-up
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)
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)

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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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282