Workout For Tuesday, July 7th

Classes will be coached and live streamed at 9:30am on Weekdays.
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:
1 lap around track jogging
25 air squats
25 burpees

Part A:
12:00 EMOM:
Min 1) 10 spiderman push-up
Min 2) 15 jump squat
Min 3) :30 hollow hold

Part B:
15:00 AMRAP:
8 levitation squat ea leg
10 side plank dips ea side
12 reverse snow angels
1 side shuffle

Gym Workout

Warmup:
2 rounds:
:30 CFE
:30 inchworm + pushup
:30 mountain climber
:30 air squat

Part A:
8:00 EMOM:
min 1) :30 ME Strict Pull-up
min 2) :30 ME HRPU

Part B:
16:00 AMRAP:
30 FR lunge (95/65)
20 Hang Clean (95/65)
10 T2B/K2C
100 DU/200 SU

Workout For Monday, July 6th

Classes will be coached and live streamed at 9:30am on Weekdays.
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

3 Rounds:
10 lunge + stretch
10 alt SL Glute bridge
10 broomstick kang squat

Part A:
4 Rounds:
6 SL RDL ea leg
6 Seated Strict Press ea arm

For Time:
60 Jumping Jacks
30 Feet Elevated Push-up
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Squat Jump w/tuck
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Close Hand Push-up
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Double Pulsing goblet Squat
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Burpees
30 Russian Twist (15 ea side)

Gym Workout

warmup:
5:00 AMRAP:
35DU/SU
10 sumo squat
30 shoulder tap
10 goodmorning w/barbell

spend 6-10 warming up the back squat

Part A:
12:00 EMOM:
Min 1) 6 Heavy back squat
Min 2) :30 Plank up-down

Part B:
Every 2:00 for 12:00
12 Heavy RKBS
12 moderate – Moderate push S2O

Workout For Friday, July 3rd

Classes will be coached and live streamed at 9:30am on Weekdays.
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:

4:00 @ moderate pace:
20 skate jump (10 ea)
20 C.F.E.

4:00 @ moderate pace:
10 Air squat
5 push-up

Part A:
4 Rounds for quality:
8 Single Arm Push Press + 5 OHS ea arm
8 Single Leg RDL ea leg

Part B:
10:00 AMRAP:
10 Burpees over object
20 SA FR Lunge (10 ea arm)
10 Sit-ups

Gym Workout

Warmup:
400m run
20 sumo squat
10 inchworm + push-up
20 burpee

Part A:
3 Rounds:
:15 ME Cals on rower/bike
:45 rest
:30 ME Cals on rower/bike
:30 rest
:45 ME Cals on rower/bike
:15 rest

Part B:
16:00 AMRAP:
10 T2B/K2C
10 HSPU/Piked HSPU/HRPU
20 Squat jump w/plate in bear hug
20 G2O w/plate
**use same weight for jumps and g2o**

Workout For Thursday, July 2nd

Classes will be coached and live streamed at 9:30am on Weekdays.
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:
7:00 AMRAP:
12 alternating lunges w/shoulder stretch
30 skate jumps
12 air squats
30 ski jumpers
12 slow lower push-up

Part A:
10:00 EMOM:
Min 1) 12 Split squat (6 ea leg)
Min 2) 12 Slow lower SA Strict Press (6 ea side)

Part B:
12:00 AMRAP:
10 Alternating SA Man-maker
10 Alternating SA Renegade Row

Gym Workout

Warmup:
2 Rounds:
200m run
10 sl jumps to a plate ea leg
10 WB squat cleans
10 HRPU
30 flutter kicks

Part A:
12:00 EMOM:
Min 1) 16 Weighted cossack squat (8 ea leg)
Min 2) 12 Wallsit SA Strict Press (6 ea side)
Min 3) 8 Jerk Balance

Part B:
10:00 Running Clock:
3 Rounds:
15 KBS
10 sit-up stand up/12 sit-ups
*then*
AMRAP Wallballs

Workout For Wednesday, July 1st

Classes will be coached and live streamed at 9:30am on Weekdays.
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:
10 Deadbug
10 goodmorning/rdl
10 cossack squat

*then*

2 rounds:
:30 wall-sit
10 Kick-sit

Part A:
12:00 AMRAP:
5 SA DB/KB Deadlift
5 SA DB/KB Snatch
5 SA Front Squat
*Switch hands after full round

Part B:
16:00 EMOM:
1) :30 Weighted Plank from hands
2) :30 Double pulsing air squat
3) :30 Flutter Kick
4) :30 mountain climbers

Gym Workout

Warmup:
7:00 AMRAP:
200m run
10 goodmorning
10 hang power snatch
10 back squat
*empty bar*

Part A:
Every 5:00 for 30:00
200m run
10 Pull-up/Ring-row
10 OHS (95/65)
10 Burpee over bar

Workout For Tuesday, June 30th

Classes will be coached and live streamed at 9:30am on Weekdays.
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:
2 Rounds:
1:00 Jumping Jacks
1:00 Lunges
1:00 Burpees
1:00 inchworms

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

Part B:
For Time: (16:00 Cap)
50 Air Squat
40 Plank Down/Up
50 Air Squat
40 Laying Knee Tuck
50 Air Squat
40 HRPU

Bonus:
5x200m sprint
2:00 rest between sprints

Gym Workout

Warmup:
7:00 AMRAP:
50 DU/50 SU
10 alternating SL RDL
5 Hand release push-up
10 jump squats (small jump)

Part A:
3 Rounds:
:30 Barbell FR Box Step-ups
:30 rest
:30 Hollow Hold
:30 rest
:30 Barbell Curls
:30 rest
:30 weighted Plank from hands
:30 rest

Part B:
6:00 AMRAP:
5 Heavy Thrusters
25 DU/50 SU

2:00 Rest

6:00 AMRAP:
10 Box Jump
10 Alternating SA devils press

**Thrusters should be heavier than your normal thruster weight. If you normally do 95/65, then try out 115/75 or 135/95. Make it a challenge**

Workout For Monday, June 29th

Classes will be coached and live streamed at 9:30am on Weekdays.
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 Sumo Air Squat
5 inchworm + push-up
30 jumps w/heels touching

Part A:
A1) SL RDL w/Pause:
4×6 ea leg

A2) Pause Front Squat:
4×5
*:03 pause in the bottom*

Part B:
12:00 AMRAP:
8 Plank up/down
10 Dips
12 Burpees
14 Jump Lunges

Gym Workout

Warmup:
2 rounds: (8:00 cap)
200m run
15 KBS
10 goblt squats
20 skate jumps

Clean Warmup:
spend 8-10 minutes to work clean drills and progressions

Part A:
Every :90 for 9:00:
Squat Clean
+
Hang Squat Clean
+
3 Front Squat

*This is done as a complex. Build in weight, should get heavy by the end*

Part B:
3 Rounds
:40 Side shuffle
:20 rest
:40 Push Press
:20 rest
:40 Deadlift
:20 rest
:40 T2B/K2C
:20 rest

Workout For Saturday, June 27th

Classes will be coached and live streamed at 9:30am on Weekdays.
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

Warm up:

5:00 Stretching

400m run

5-8 minute clean and Jerk warmup

Today we are working on the engine. We will be rotating through 2 diffrent amraps. The goal is to try to increase your rounds/reps each round.

4 Rounds of:
3:00 AMRAP:
3 Power Clean & Jerk (135/95)
6 Burpee over Bar

1:00 Rest

3:00 AMRAP:
35 DU/70 SU
12 Abmat Sit-ups

1:00 Rest

Workout For Friday, June 26th

Classes will be coached and live streamed at 9:30am on Weekdays.
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:
6:00 Warmup Pace
30 small jumps w/heels to ground
20 shoulder taps
10 T-rotations (no pushup)
10 reverse lunges
10 forward lunges
10 airsquats

Part A:
3 Rounds:
:30 Pushup
:30 rest
:30 Hollow Hold
:30 rest
:30 Chair Dip
:30 rest
:30 plank/weighted plank
:30 rest

Part B:
4:00 AMRAP:
20 skate jumps
10 KBS

2:00 rest

4:00 AMRAP:
20 Jump Lunge
10 sit-up stand-up / sit-up

2:00 rest

4:00 AMRAP:
Burpees

Bonus:
3 Rounds:
:45 side plank L
:15 rest
:45 side plank R
:15 rest
1:00 two foot mountain climber
1:00 rest

Gym Workout

Warmup:
600m run
25 air squats
15 burpees

Snatch warmup: (10:00 cap)
deadlift +shrug
Snatch high pull
Hang Power snatch
High Hang Squat Snatch
Squat Snatch
Warmup weight

Part A:
12:00 EMOM:
Min 1) 2 Heavy Squat Snatch
Min 2) 10 Box Jump-Over
Min 3) 10 Box Dips

Part B:
6:00 AMRAP:
25 Wallballs
20 Russian Twist w/wallball

1:00 Rest:

3:00 AMRAP:
ME Cals Row/Bike

Workout For Thursday, June 25th

Classes will be coached and live streamed at 9:30am on Weekdays.
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:
2 Rounds
1:00 jog in place
1:00 skate jump
1:00 burpees
1:00 plank
1:00 shoulder taps

Part A:
21-15-9:
Squat Clean
Russian Twist

Part B:
9-15-21:
Push Press
Sit-up
Jump squat

Bonus workout:
Run:
30:00 at 6 out of 10 pace

Gym Workout

Warmup:
10:00 warmup pace:
25 DU/50 SU
10 Front squats
30 shoulder taps
10 Kick-sits

Part A:
every 2:00 for 14:00
6 Heavy Back Squat
*start at moderate weight, try to build each set*

Part B:
12:00 AMRAP:
8 Strict Press
8 Strict Pull-up/banded pull-up
8 Strict K2E/K2C

Bonus Work:
3 Rounds:
10 Floor Press
10 Bicycle Crunch
10 Barbell curls