Workout For Monday, August 10th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
3 Rounds:
:30 Jumping Jacks
:30 Lunges
:30 forward/reverse arm circles
:30 inchworms
:30 Torso Twist

Part A:
Core Blast:
4 Rounds:
:30 Laying Knee Tuck
:15 rest
:30 Plank
:15 rest
:30 Crunches
:15 rest
:30 Supine Plank
:15 rest

For Time:
50 Goblet Squat
40 Plank Down/Up
50 Goblet Squat
40 Laying Knee Tuck
50 Goblet Squat
40 HRPU

Gym Workout

Athletic Day Part A:
8:00 EMOM:
2 Hang Squat Snatch (Moderate – heavy)

2:00 Rest

8:00 EMOM:
5 Box Jumps + 1 Squat Snatch

Athletic Day Part B:
9:00 AMRAP:
10 T2B/K2C
30 Jump Lunges
10 Snatch Grip Deadlift (same weight as part A’s heaviest snatch)
30 DU/60 SU

Workout For Saturday, August 8th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Gym Workout

Engine day:

Part A:
8:00 AMRAP:
30 alt db snatch
10 box jump

2:00 rest

8:00 amrap:
10 burpee to a bar
10 t2b/k2c

2:00 rest

8:00 amrap:
200m run
20 wallballs

Workout For Friday, August 7th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:
Warmup:
2 rounds of :40 on/:20 rest
small jumps
ski jumps
burpees
RDL w/ object

Part A:
12:00 EMOM:
Min 1) 12 front raise
Min 2) 7 plyo push-up
Min 3) :30 hollow hold

Part B:
Every 3:00 for 18:00
12 G2O w/plate
20 jump squat
12 SA KB sit-up (6 ea hand)

Gym Workout

Warmup:
400m run
then
2 rounds:
12 SL hops to a plate ea leg
5 ankle leans ea leg
12 jump squats
5 push-ups

Athletic day: Part A:
10:00 EMOM:
Min 1) 6 SL Squat from box ea leg
Min 3) 6 SA seated strict press ea arm

Part B:
Every 4:00 for 16:00:
200m run
10 cleans (135/95)
10 ring dips/box dips

Workout For Thursday, August 6th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Outdoor workout:

Warmup:
easy jog around track
then
5:00 amrap:
20 mountain climber
15 air squat
10 push-up

**5-8 min sprint warmup**

Part A:
Every 2:00 for 12:00
Sprint the straight
**rest at other end until the next 2:00 mark, then sprint the straight back*

Part B:
10 to 1 to 10 (30:00 cap)
Burpee broad jump
situps

Gym Workout

Engine Day:
Part A:
36:00 AMRAP:
400m Sandbag carry (bear hug)
30 empty bar thruster
400m run
30 empty bar hang snatch

Workout For Wednesday, August 5th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
8:00 warmup pace:
10 Kang Squat
5 inchworm + push-up
30 jumping jack

Part A:
4 Rounds:
10 Curls (5 sa curls ea)
:30 Hollow Hold
10 FR step-up (5 ea side)
:30 Plank

Part B:
9-15-21-15-9:
RKBS
Goblet Squat
burpee over kb

Gym Workout

Build Day:
Part A:
Deadlift:
15:00 to find 5RM deadlift

Part B:
12:00 AMRAP:
400m run
6 strict press
12 sit-up stand-up / 18 sit-up
6 strict pull-up
12 alt oh lunge

**Same bar for the press and lunge**

Workout For Tuesday, August 4th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Outdoor workout:

Warmup:
2 rounds:
jog1 lap
10 sumo squat
1 forward bear crawl
1 backward bear crawl
10 burpees

Part A:
12:00 EMOM:
Min 1) 10 kick-sits
Mn 2) 20 two foot mtn climber
Min 3) :30 flutter kick

Part B:
6 Rounds for time:
15 push-ups
30 butterfly sit-up
50 airsquat

Gym Workout

Athletic day:
Part A:
10:00 EMOM:
Min 1) 6 box jump over + 3 Power Clean
Min 2) Wall Walk + :30 hold / :45 Plank from hands

Part B:
Every 4:00 for 16:00:
12 Heavy RKBS
10 T2B/K2C
8 WB rotational throw ea way
200m run

Workout For Monday, August 3rd

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:
3 Rounds:
12 Broomstick goodmorning
12 Broomstick passthrough
12 Alt Bromstick OH Lunge w/twist
30 Jumping Jacks

Part A:
A1) Split Squat:
3×5 ea leg

A2) Weighted push-up/push-up:
3xME

Part B:
4 Rounds for total reps:
:45 ME Goblet Squat
:15 rest
:45 ME RKBS/Object swing
:15 Rest
:45 ME Chair Dips
:15 rest

Gym Workout

Build day:
Part A:
Back Squat: 16:00 to find 1RM Back Squat

Build day:
Part B:
12:00 EMOM:
Min 1) :40 Hanging Knee raise
Min 2) :40 Supine Grip Bent-over Row
Min 3) :40 Push Press

*Same bar for push press and row. Goal will be to get heavy for these movements not about getting a thousand reps. Weight and form are the focus here.*

Workout For Saturday, August 1st

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

No video today. Today is run day.

20:00 of:
3:00 moderate/easy jogging
1:00 hard run

Then

15:00 easy pace

Gym Workout

warmup:
3 Rounds (9:00 cap)
35 DU/Su
10 box jump
10 hang power snatch (empty bar)
10 birddogs

Part A:
9:00 AMRAP:
10 Alternating FR Box Step-ups
3 Wall walks
10 SA KB Sit-up (5 ea side)

Part B:
15:00 AMRAP:
200m Run
12 Hang Squat Snatch (95/65)
12 Ring Dip/Box Dip

Workout For Friday, July 31st

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
3 rounds:
50 jumps/du/su
20 skate jumps
5 inchworm + push-up
15 air squats

Part A:
3 Rounds:
:40 Flutter Kicks
:20 Rest
:40 Kick-sit
:20 Rest
:40 Jump Lunges
:20 Rest
:40 Strict Press
:20 Rest

Part B:
10:00 AMRAP:
12 G2O
12 Sit-up Stand-up / 15 Sit-up

Part C:
ME Side Plank L side
:30 Rest
ME Side Plank R side
:30 Rest
ME Supine Plank
:30 Rest
ME Weighted Plank

Gym Workout

Warmup:
2 rounds:
200m run
10 goodmorning
10 back squat
10 burpee

Part A:
10:00 EMOM:
Min 1) :40 weighted plank
Min 2) 5-8 Weighted strict pull-up/strict pull-up

Part B:
Every 4:00 for 16:00:
6 thrusters (135/95)
10 Deadlift (135/95)
14 abmat sit-up

Workout For Thursday, July 30th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Outdoor / at home workout:

Warmup:
2 rounds
400m jog
12 lunge w/shoulder stretch
8 inchworm + push-up
50 flutter kick

Part A:
Tabata Plyo Push-up
1:00 rest
Tabata Hollow Hold
1:00 rest

Part B:
Every 4:00 for 16:00:
26 thruster w/sandbag (alternate side of head)
13 sit-up stand-up / sit-up
Bear crawl to track & back

Part C:
5 rounds:
5 burpees
150ft sprint
*rest as needed between rounds in order to achieve full sprint through the round. *

Gym Workout

Warmup:
5:00 AMRAP:
20 jumping jacks
20 skate jumps
20 shoulder taps
5 burpees

Part A:
Every 3:00 for 12:00:
400m Hard Run

Part B:
“Cindy”
20:00 AMRAP:
5 pull-ups
10 push-ups
15 air squats