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Join URL: https://us02web.zoom.us/j/84847280142
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
40 seconds on 20 seconds of:
1. Reps of inchworm all the way to a plank + push up + reverse out and standing jump
2. skater lateral power jumps
3. Sit-up to a twist
4. Criss -cross and reach for the ground
x 3 rounds
Then rest 3 minutes and repeat
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Join URL:https://zoom.us/j/97256486944
At the following time:
HERO WOD “HEIDI”
AMRAP 23 Minutes:
23 Air Squats
23 Push Ups
23 KBS
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps
In honour of Heidi Stevenson, mother of 2 and RCMP Officer of 23 years who lost her life senselessly, along with many others. We remember Heidi and all the victims and their families. RIP xxx
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/95940670575
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
15 rounds for time!
20 lunge steps holding an odd object
10 odd object thruster
10 odd object sit-up to a twist
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/92724897860
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
40 min EMOM -
1. 10 per leg of single leg reach to the ground and jump
2. 10 per side of Plank hops (start in plank and jump both your feet together to one side
3. 20 criss/ cross
4. 10 karaokes - 1 karaoke = 5 steps right, 5 steps left
5 - Rest
o join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/93582421043
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
50 DU/toe taps
25 plank to side kicks
15 power lunges
10 odd object clean and jerks
5 burpees
Rest 1 minute
X 5 rounds
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/92794763726
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
4 mins on 2 minutes off X 6 rounds
AMRAP
20 skater hops
10 KB snatches
20 jumping squats
10 plank ups (from hands down to elbows and back up)
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/98191336948
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
Sets are 45 seconds on/ 15 seconds off
1. AMRAP - Lateral push ups - from plank walk five steps left + 1 push ups + five steps right
2. AMRAP - Power lunges - drop lunge and drive up to high knee
3. AMRAP - DB hang clean to push jerk
x 3 (9 minutes) then
Rest 3 minutes and repeat
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/919463046
At one of the following times:
9:30 only!
5 minutes on 2 minutes x 4
AMRAP
20 karaoke lengths (10 to the left and 10 to the right)
1 length = 5 steps
10 lateral jumps over odd object
10 bent over odd object rows
10 odd object seated presses
To join our coached class for this WOD click on the following link:
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At one of the following times:
21-15-9
Odd object thruster
Odd object bent over rows
Rest 3 minutes
Homemade Annie
50-40-30-20-10
Sit-ups
Double unders/toe taps
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/873883974
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
Part A: 21-15-9-6-3
Odd object deadlift
BW man maker
Part B: "Abs of Steel"
45 seconds on 15 seconds off
1- V-snaps
2 - odd object twist
3 - leg raises
x 3 rounds
Part C: Coaches' choice
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/160881026
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
A:Odd object squat clean thruster
B:Odd object sit-up to a twist
Every round adds up to 21
Start with 1 of A and 20 of B and work your way up by one on A and down by 1 on B so every round equals 21 total reps
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/143873788
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
40 minute EMOM
Odd minute
8 burpees + 16 jumping jack
Even minute:
8 push ups + 16 jumping lunges
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/708753100
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
3 minutes on 90 seconds off x 6
Always start with 50 DU/skips/toe taps
AMRAP
12 plank squats
12 hollow body rocks
12 hang snatch/KBS
On the minute x 40
10 criss cross
10 jumping jacks
5 V-ups
*Criss cross your feet and then reach for the ground!
To join our coached class for this WOD click on the following link:
At 9:30AM
30 minute AMRAP
5 odd object deadlifts
9 burpees
To join our coached class for this WOD click on the following link:
At one of the following times:
7AM, 8AM, 9AM (stretch only), Noon, 5PM, 6PM(stretch only) 6:30PM
12 push ups
40 minute EMOM
1- ladder karaoke - 10 x (5 karaoke steps left and 5 karaoke steps right)
2- 20 tuck jumps
3- 40 second plank hold
4 - 20 X Med ball (odd object) hang squat clean
To join our coached class for this WOD click on the following link:
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
Partition the movements as you would like:
100 lunges
100 squats
100 odd object deadlifts
100 object press
To join our coached class for this WOD click on the following link:
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
Accumulate 500 step ups
Start very minute with a 30 second plank
To join our coached class for this WOD click on the following link:
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
1 minute AMRAP at each station 3 rounds
1 - burpee over an object
2- sit-up to a twist
3 - push ups
4 - odd object hang snatch or swing
5 - Odd object ground to overhead
6 - rest
To join our coached class for this WOD click on the following link:
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
Accumulate a 4 minute plank
Then:
200 lunge steps
100 squats
50 push ups
25 V-ups
Finish with a 4 minute plank!
To join our coached class for this WOD click on the following link:
At one of the following times:
At 9:30 this morning!
Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6
If you don't have an 8RM, use today to establish one.
Core -
1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3