Warm Up
2min run/row/bike/jump rope/burpee/squat/etc..(cardio is hardio)
3 Rounds
6 frenkenstein kicks
6 reverse lunge steps
6 supermans
6 hollow rocks
Weightlifting
Equipment Strength
5×2 Deadlift
DB Strength 5×8
Odd Object Hang Power Clean
No Equipment Strength Accumulate 75 Hollow Rocks
Metcon
Equipment WOD
30-20-10 Hang Power Clean and Jerk (135/95)
Cal Row
DB WOD 30-20-10 Hang Clean and Jerk (50/35)x2 DBs 200m Run/100 DU/300 SU
No Equipment WOD 30-20-10
Odd Object Deadlift 200m Run/100 DU/300 SU/1:00 Jumping Lunges
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