Warm Up
4 Rounds
12 Jumping Jacks
6 Jump Squats
12 MTN Climbers
6 Jumping Lunge
2min Stretch Out
Weightlifting
Equipment
Strength 5×2 Back Squat
DB Strength 5×12 Goblet Squat
No Equipment Strength
TABATA Squat Jumps
Metcon
Equipment WOD
3 Rounds
21 OHS (115/75)
15 Box Jump Over (24/20)
9 Muscle Up
DB WOD
3 Rounds
12 Single Arm OHS (right) (or single arm thrusters)
15 Step Up/Lunge Step
12 Single Arm OHS (left)
15 Dips
No Equipment WOD
3 Rounds
30 Jump Squats
30 Reverse Lunge Steps
15 Burpee
Virtual Workouts
Zoom.US
M-F Chicago Time
6AM Zoom ID: 273-979-944
12:00 Noon Zoom ID: 623-373-034
6PM Zoom ID: 132-585-764
Saturday 9AM Zoom ID: 960-938-043
Kids Class T-R
4:30PM Zoom ID: 278-135-918