40 min EMOM

1. 48 DU/Toe taps

2. 36 Plank jacks

3. 24 Odd object hang snatch

4. 12 Power lunges

5. Rest

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/84771749928

9:30 AM!

21-18-15-...3 of

Box step ups and odd object cleans

rest 3 minutes then

3,6,9,...21 of

odd object deadlifts

plank floor swipes

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/89344011249

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

22 minute AMRAP

Odd object OHS

Jumping lunges

Push ups

Sit-ups

Start at 2 reps of each and increase by one rep each set

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/89347677214

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

4 minutes on 2 minutes off x 5

Start every interval with 1 minute wall sit

then with the remaining time

AMRAP

12 mountain climbers

10 sit-ups to a twist

12 seated odd object press

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/82364282381

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

40 on 20 sec off x 10

rest 3 minutes x 3 cycles

In each 40 second piece

3 burpees

6 lunges

9 criss -cross (reach to the ground with both hands)

AMRAP odd object thruster

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/86807550857

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

Victoria day- gym closed

Enjoy the great outside

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/87288292341

At 9:30 AM!

Part A:

10 hollow body rocks

10 v-ups

10 sit-ups

10 sit-up to a twist

Rest 1 minute x 5 rounds

*Curtis P(homestyle) - lunge, lunge, squat, standing high jump

Part B: 1- in the first minute. 2 in the second minute, 3 in the third minute ... until you can't fit them in the allocated minute

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/83794270437

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

24 minute EMOM-

1. 30 sec plank/30 sec AMRAP push ups

2. AMRAP jumping jacks

3. 30 sec wall sit/ 30 sec AMRAP squats

4. AMRAP Superman Angels

5.30 sec hollow body hold/ 30 sec AMRAP Flutter kicks

6. Rest

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/88083715920

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

For time!

Set 1 - 10 burpees

Set 2 - 10 burpees + 25 push ups

Set 3 - 10 burpees + 25 push ups + 50 lunges

Set 4 - 10 burpees + 25 push ups + 50 lunges + 100 sit-ups

Set 4 - 10 burpees + 25 push ups + 50 lunges + 100 sit-ups+ 150 air squats

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/83793331439

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

30 rounds for time

5 odd object hang full clean

3 criss-cross and reach to the ground and touch with both hands

1 burpee

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/81763534348

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

All rounds add up to 21 reps

Down by 1 on one exercise and up by 1 by one exercise

20, 19,18,...1 - odd object clean and jerk

1,2,3,...20 - Power lunges

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/83273829472

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

1 min AMRAP - Toe taps/DU

1 min AMRAP - Sit-up to a twist

1 min AMRAP - odd object thruster

1 min AMRP - inch worm to a push up and back out

1 min Rest

x 5 cycles

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/82438002991

At the following time:

9:30AM only

21-15-9

Chair dips and odd object full clean

rest 3 minutes

21-15-9

Sit-ups

Push press

Rest 3 minutes

21-15-9

Power lunges

Mountain climbers

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/85670552408

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

12 odd object straight legged deads

9 hang cleans

6 push press

x 5 rounds

rest 3 minutes

and repeat x 2

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/81912726173

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

Break up as needed!

600 toe taps

400 shoulder taps from plank

200 lunges

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/84292437670

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

Start with a 30 second plank

With the remaining time in each minute accumulate 300 step-ups (12"-16")

Time ends once you've hit your last step!

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/84595455046

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 min off X 5

AMRAP and pick up where you left off

21 Odd object Hang snatch or KBS

15 squats

9 sit-up to a twist

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/86343554315

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

20s on 10s off x 8rds per movement

Low plank jacks

seated 1 arm shoulder press

Criss-cross

Burpees

Rest 4 minutes and repeat!

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/88906775333

At the following time:

9:30AM only

50 step ups

50 odd object bent over rows

50 odd object KB snatch

50 lunge steps

50 supermans

50 sit-ups

50 odd object thruster

50 burpees

50 DU/toe taps

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/81531564858

At one of the following times:

6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM

1-2-3-...10

Odd object snatch

One round of the following after each set:

5 push ups

10 sit-ups

15 squats