April 15, 2020

201504
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
1:00 Bike Or Row
16 S-Leg KB Deadlift (8/side)
1:00 Bike Or Row
16 KB Swings
1:00 Bike or Row
16 Goblet Squats

At Home Strength
Option 1, Full Equipment-

EMOTM x 12" (6 Rounds)
Odd: 100m Farmers Carry (heavy as possible
Even: 10 UB Barbell Bent Over Row

At Home Metcon
Option 1, Full Equipment
Metcon (AMRAP – Reps)
In a 4 Minute Window:
Run 400m
15 Deadlift
*Max HSPU in remaining time
4 Rounds, Rest 1" between Rounds

Deadlift weight increases each round
R1-185/135, R2-225/155, R3-275/185, R4-315, 225

At Home Metcon
Option 2, Limited Equipment

2 Rounds:
Max DB Goblet squats + Max Air Squats rest 2:00
Max DB OH Lunges + Max Lunges rest 2:00
Max DB Strict Press + Max DB Push Press (Right Arm)
rest 2:00
Max DB Strict Press + Max DB Push Press (Left Arm)
rest 2:00
ANY pausing and the set is done!  As soon as you reach failure on the front squats, put the weight down and go right into air squats

Metcon (AMRAP – Reps)
Total Goblet Squats
Metcon (AMRAP – Reps)
Total Air Squats
Metcon (AMRAP – Reps)
Total OH Lunges
Metcon (AMRAP – Reps)
Total Lunges
Metcon (AMRAP – Reps)
Total Presses
Metcon (AMRAP – Reps)
Total Push Press

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