Warm Up6min Easy AMRAP
4 side open push up 4 russian twist/side 4 burpee 3min stretching |
Weightlifting3 x 5 Shoulder Strength 55203 Rounds (on a 6min clock)
5 Strict Press (50%) *if you do not have access to prescribed weight, do the following instead |
Metcon5/5/2020 – Metcon10:00 EMOM
4 Hang Power Clean 3 Front Squat 2 Shoulder to Overhead Max Burpee *recommended weight is (155/105) but use something 50% of your 1 rep max clean or lighter |
OCR MetConBeast Training 5/5/2020 – OCR MetCon3 Mile Run, enter this time into TRIIB or Strava
10 Strides (100M @90% effort then walk 5M then jog 95M) Back/Bi |
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