Choose a 4 week track and follow along for the month of April! 
All programs can be performed with little to no equipment! 
Upper Body/Pushup Program
Lower Body 

All Live Virtual Classes on Zoom, Click here!
Daily Class Recordings: 
Available here to follow along with once the Noon class has finished!

– Mon, Tues, Wed & Friday: Noon & 6pm classes. 
– Thursday: 5pm Mobility with Coach Cara.
– Saturday: 9am Team WOD. 
– Sunday: 11am Recovery Yoga with Kristen. 

 Accountability is a great motivator for you to stay on the right track to completing your goals. Find an accountability partner to join in the daily Zoom classes. Reach out to someone who needs some motivation or reach out to ask someone to help you stay steady! 
In it together. Stronger Together. 

Defined @ Home Workout:

Tabata : 20 Seconds On / 10 Seconds Off for 8 rounds at each station;
Single Arm KB Hang Snatch – Video
Single Arm KB Floor Press – Video
Goblet Front Squat – Video
*Alternate sides every round with the Snatch and Floor press.

Coaches’ Notes:
Exhaust all 8 rounds at each station before moving onto the next movement. Get comfortable with the movements. Use this time to practice technique.

3-5 Rounds for time: (No time cap)
22 X KB Swings – Video
22 X Box jumps – Video
400 meter Run
22 X Burpees – Video
22 X Wallball – Video

Coaches’ Notes:
If you can, go outside, get some fresh air, and vitamin D for this workout.

Movement Optimization: 

*KB Tabata: Can be completed with KB, DB, plate, or any object in the household that challenges you and mimics the movement pattern.

*Russian Swings: Can be completed using kb/db or any object in the household that challenges you and mimics the movement pattern.

*Box Jumps Using any solid and safe surface. Step-ups are great. Jumps are great.

*Run: We have a few options for you today. If you are running outside but don’t have a 400 meter mapped out: run 1 minute out + run 1 minute back. If you are running in the hallway of your building, keep it to a total of 2 minutes (think shuttle sprint style). If you are choosing to stay inside: Perform 1 minute of mountain climbers + 1 minute of Wall Sprints. – Video

*Wallball: Using any piece of equipment and target that mimics the movement. Basketball, soccer ball,  softball, etc. Do not worry too much about the height of your “target”. Find any empty space, wall, pole, post, target for these. Can substitute 22 thrusters if needed Video