Youtube at home link: https://youtu.be/YAxanR-DIAk
Bootcamp Zoom at 8 AM: https://zoom.us/j/8406164952 Password: 020214
At gym Schedule:CrossFit Workout of the day: 5:30, 7, 8:15, 9:30 AM, Noon, 4:15, 5:30, 6:45 PM
Bootcamp: 6 and 9:30 AM
Youth CrossFit (Ages 9-14): 4:15-5
High Fitness: 7:30 PM
Kid care available (Limited to 10; must register the night before to ensure a sitter): 8-9:15 and 9:30-10:30
*Register for all classes on your PushPress Members App*

At gym WOD
A and B workout (You’ll start on Part A unless class size is bigger than 10 athletes, then we will have part of the class do Part B first)
Part A
10 AMRAP
30 Sit-ups
20/15 Cal Row
10 Deadlifts 225/155

Rest 5 Minutes (Clean off machine thoroughly and change your weights)

Part B
10 AMRAP
30 Sit-ups
20/15 Cal Bike
10 Push Presses 115/80

Youtube Workout
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)

Bootcamp at gym workout
30 Seconds on each station; 3x each station
1: High Knees/Hollow Hold
2: KB horn clean/ High Plank
3: Heisman Shuffle/Sprinter abs
4: Burpee/Lunge with kb row
5: Box Steps/Alternating side lunge
6: Hammer Curls/Marching glute bridge
7: Single arm weighted sit-up/RDL to high pull
8: Curl to press/Alternating standing donkey kicks
9: Squat to plank/Squat hold

Bootcamp Zoom Workout
For Time:
100 Goblet Squats
75 Lateral WB Jumps
50 Push-presses
75 Box Jumps
100 WB Sit-ups