TSF: Online Community , Workout Day 1 aside

Hi Folks! Each workout will have YouTube links for movements that you may not know. Leave a comment on the facebook page with questions about the workout, post how long it took you or whatever you want. The important thing here is to stay engaged so we can make this time a lot of fun while positively effecting our health and wellbeing.   4 Rounds, Deliberate Pace: 10 Seal Jacks 10 Alternating Wide Stance Toe Touches 10 Alternating Bear Crawl Shoulder Taps :20 Reverse Plank Bridge Conditioning 5 Rounds, Fast Pace: 10 Squats 5 Push-Ups 10 Alternating Leg Reverse Lunges 15 Sit-Ups Cooldown 5 Rounds of 4-7-8 Breathing

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Amraps|Jun.20.2019 aside

Conditioning: 1) AMRAP 9 Minutes: 3, 6, 9, 12, 15, 18… +3 reps per round of: V-Sits Burpee Box Jumps Rest 3 minutes, then.. 2) AMRAP 9 Minutes: 20 Squats 15/9 Push-Ups 8 Hang Power Cleans The Hang Power Cleans should be on the light-medium side unbroken on the fast end.  Push Ups choose a number so that your able to finish in no more than 3 sets. 3) AMRAP 9 Minutes: 20 Calories Row 50 Sit Ups

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Snatch|June.19.2019 aside

Strength: Every 1:30 x 8 Reps: Snatch DL+ Hang Power Snatch +Power Snatch ____________________ Conditioning: 4 Rounds for Time: 50 Double-Unders Rest 1:00 12 Push Jerks Rest 1:00 The bar comes off the floor and should be medium heavy for you. The built in rest is there to allow you to complete the work without red-lining. Breathe with focus during the rest minutes, aiming to relax your heart rate as best as you can.

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June.15.2019 aside

Conditioning: In teams of 2, with one partner working at a time… AMRAP 7 Minutes: 6 Goblet Squats 6 Box Jumps Rest 4 minutes, then… AMRAP 11 Minutes: 6 Deadlifts 6 Pull-Ups or Ring Rows Rest 5 minutes, then… AMRAP 15 Minutes: 6e Single Arm DB Press 6 Toes-to-Bar Think biasing light side today. The idea is for one partner to be working just about the whole time and not get too hung up on any particular movement.

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