Workout for Saturday, November 21st

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 Kiwanis Park (NOW MOVED TO ZOOM).
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 zoom, get outside!

Gym Workout

Engine Day:

9:00 AMRAP:
3 Power Clean
2 Front Squat
1 Split Jerk
(135/95)

3:00 Rest

9:00 AMRAP:
8 Deadlift (135/95)
6 Burpee over Bar

3:00 Rest

9:00 AMRAP:
25 Jump Squats
25 two-foot mountain climber

Workout for Friday, November 20th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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:
5-7 Minute moving warmup

Part A:
Tabata Plyo Push-up
1:00 Rest
Tabata Levetation Squat
1:00
Tabata Hollow Rock

Part B:
10:00 AMRAP:
12 Alternating SL weighted glute bridge
12 sit-up stand-up / sit-up
12 Alternating SA Squat clean thruster

Gym Workout

Retest #1:
Weighted Lunge:
15:00 to find heavy set of 6 Alternating Back Rack Forward Lunge

Retest #2
7:00 AMRAP:
Bodyweight Walking / Forward Lunge

Workout for Thursday, November 19th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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:
5-7 Minute Moving warmup

Part A:
4 Rounds:
:40 work / :20 rest
– SA Floor press R arm
– SA Floor press L arm
– Tall kneeling bottom up KB curl
– Seated Stradle Leg lift

Part B:
6:00 AMRAP:
12 Alternating SA OH Forward Lunge (6 ea arm)
12 crunches

2:00 rest

6:00 AMRAP:
12 weighted cossack squat
12 HRPU

Gym Workout

Athletic Day Part A:
4 Rounds:
:30 work / :30 rest
– S2O (135/95)
– C2B/Pull-up
– Bicycle Crunch
– Plyo Push-up

Athletic Day Part B:
10-16-22: (8:00 cap)
G2O (45/35)
Box Jump-Over

*Modify to ensure you can do the G2O as close to unbroken as possible, this should be very quick*

Workout for Wednesday, November 18th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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:
6:00 amrap:
20 skate jump
6 inchworm + push-up
8 Kick-sit
10 RKBS

Part A:
3 Rounds:
:30 work / :30 rest
– Plank down-up
– Hollow Hold
– Supine Plank

Part B:
every 4:00 for 6 Rounds:
10 sit-ups
20 burpees over db
30 alternating db/kb snatch

Gym Workout

Engine Day:
Every 5:00 for 6 rounds:
500m row / 20 cal Bike
20 Alternating SA Devils Press (50/30)

*Score is total work time. Log how long each round takes, and add that together at the end for total working time. Goal is to be as fast as possible through the work*

Workout for Tuesday, November 17th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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:
5-7 Minute moving warmup

Part A:
12:00 AMRAP:
20 jump lunges
10 wide hand push-ups
20 jump squats
10 Narrow hand push-up

Part B:
12:00 AMRAP:
10 SA Push Press ea arm
10 SA Bent-over row ea arm
10 KB Oblique crunch ea side
20 Crunches

Gym Workout

Athletic Day Part A:
15:00 EMOM:
Min 1) 2 Snatch (heavy, should be squat)
Min 2) 6 pause box jump
Min 3) :40 flutter kick

For the pause box jump – :02 pause in the loadup

Athletic Day Part B:

10:00 AMRAP:
6 HSPU / Piked HSPU / HRPU
12 T2B/K2C
24 Jump lunges ea leg (48 total)
48 DU / 96 SU

Workout for Monday, November 16th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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:
6:00:
15 jumping jacks
10 sumo squat
10 rkbs
10 hollow rock

Part A:
20:00 EMOM:
Min 1) 20 KBS
Min 2) 10 Slow lower push-up
Min 3) 20 Goblet Squat
Min 4) 10 slow laying knee tuck

Part B:
8:00 AMRAP:
Double pulsing burpee

Gym Workout

Build Day Part A:
Every :90 for 6 Rounds:
5 Deadlft w/:03 lower

Start at moderate weight and build

Build Day Part B:
16:00 EMOM:
Min 1) ME Strict Press in 1 set
Min 2) ME Strict Pull-up in 1 set
Min 3) ME Heavy Russian Swing in 1 set (70/53)
Min 4) ME Goblet Squat in 1 set (70/53)

strict press weight needs to be light enough you can do at least 8 to 10 reps unbroken

**Log Total reps, and in notes break it down by movement, so we are looking to see total strict press, total pullups, total swings, and total goblet squats**

Workout for Saturday, November 14th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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 zoom today, get outside!

Gym Workout

Athletic Day Part A:
Every 3:00 for 5 rounds:
5 snatch grip deadlift
+
2 snatch
+
5 Overhead Squat
+
1 Snatch

Build weight every round if possible

find the heaviest you can complete this complex

Athletic day Part B:
6:00 AMRAP:
6 SDHP (95/65)
6 Burpee over bar

2:00 rest

6:00 AMRAP:
6 G2O w/plate (45/35)
6 Ring Push-up

Workout for Friday, November 13th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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
30 DU/SU/Jumping Jacks
8 cossack squat
8 push-up w/t-rotation
8 superman raise

Part A:
12:00 AMRAP:
10 Laying knee tuck
8 Bent-over Row R arm
10 double pulsing goblet squat
8 bent-over row L arm

Part B
15:00 running clock:
4 rounds:
25 jumping air squat
20 sit-ups
15 narrow hand push-up

AMRAP in remaining time:
Burpee

**Push the burpee**

Gym Workout

Engine Day Part A:
32:00 EMOM:
Min 1) 10 Alternating DB/KB Squat Snatch/Snatch
Min 2) 12 Wallball
Min 3) 15 Jumping C2B/Jumping Pull-up
Min 4) Row/Bike for Cals
Min 5) Rest

Score is total cals

Workout for Thursday, November 12th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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 moving warmup

Part A:
15:00 EMOM:
Min 1) 10 Crunches w/:02 pause at top
Min 2) 10 Push-up (:03 lower)
Min 3) 12 Weighted Cossack Squat

Part B
10:00 AMRAP:
10 DB/KB Snatch
10 Alernating DB/KB Reverse Lunge

Part C:
2 Rounds:
12 KB Oblique crunch ea side
ME Hollow Hold

Gym Workout

Build day Part A:
3 Rounds:
:45 work / :15 rest
– Romanian Deadlift
– SA KB Sit-up R arm
– Alt FR Forward Lunge
– SA KB Sit-up L arm

*Same weight for RDL and Lunges, these should be fairly heavy*

Build Day Part B:
21-15-9 (12:00 Cap)
Front Squat (135/95)
T2B/K2C
Ring Dip

*Bar starts on the ground*

Workout for Wednesday, November 11th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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
20 line hops ea way
10 Air Squat
5 push-up
10 lunge w/twist
5 burpee

Part A:
3 Rounds:
:40 work / :20 rest
– SL weighted glute bridge L leg
– SL weighted glute bridge R leg
– SL RDL L leg
-SL RDL R leg

Part B:
Every 4:00 for 4 rounds:
20 Goblet Squat
20 sit-up
60 jump lunge

Gym Workout

Athletic Day Part A:
10:00 EMOM:
Min 1) 5 Pause Deadlift
Min 2) :40 Hollow Hold

**Deadlift should be heavy**

*:03 pause at top of deadlift*

Athletic Day Part B:
6:00 AMRAP:
8 Push press (135/95)
9 Box Jumps
10 Cleans (135/95)

3:00 Rest between amraps

6:00 AMRAP:
8 Push Press (95/65)
9 Box Jump
10 Clean (95/65)