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

Workout For Wednesday, July 29th

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:
2 Rounds:
10 alt low lizard stretch
10 SL glute bridge (5 ea leg)
20 Shoulder tap from plank (10 ea arm)

then

3 rounds:
:30 lying knee tuck
15 air squats

4 Rounds:
12 Bulgarian split squat (6 ea leg)
12 weighted step-ups (6 ea leg)
12 weighted cossack squats (6 ea leg)

16:00 AMRAP:
10 Close Hand Push-up
12 Front squat (if sa, 6 ea arm)
15 Hang High Pulls
20 crunches

Gym Workout

Warmup:
6:00 AMRAP:
6 shuttle line touches
10 Hang Clean
10 Front Squat
10 push press
*empty bar)

Part A:
Every 2:00 for 14:00
3 Heavy Power Clean
10 Standing WB Rotational throws ea side

Part B:
13:00 AMRAP:
50 DU/100 SU
10 Push Press (96/65)
20 Jump lunges
10 T2B/K2C
20 jump squats

Workout For Tuesday, July 28th

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 / at home workout

Warmup:
2 rounds
jog 1 lap
walking lunge to cone
forward/backward bear crawl
25 air squat

Part A:
12:00 EMOM:
Min 1) :45 Plank up/down
Min 2) :45 HRPU
Min 3) :45 Crunches

Part B:
16:00 AMRAP
40 sandbag flutter kick
30 sandbag deadlift
20 sandbag squat clean
10 burpee over sandbag

Gym Workout

Warmup:
400m run
25 air squat
20 push-up
25 jumping air squat
400m run

Part A:
3 Rounds:
1:00 ME Row for cals
:30 rest
1:00 ME Jumping C2B/Jumping Pull-up
:30 rest
1:00 ME Crunches
:30 rest

**5:00 Rest**
(use this time to spray rowers and bikes)

Part B:
3 Rounds:
1:00 ME Assault bike for cals
:30 rest
1:00 ME Burpee box jump over
:30 rest
1:00 ME KBS
:30 rest

Athlete can start on either a or b, then switch after the 5:00 rest

Workout For Monday, July 27th

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:
7:00 AMRAP:
25 Du/Su/small jumps
15 air squats
10 alt lizard stretch
10 kick-sits

Part A:
10:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
8:00 AMRAP:
8 Burpees
8 Crunches

*THen*

8:00 AMRAP:
10 russian twist (5 ea side)
10 SA Overhead Squats (5 ea)

Gym Workout

Warmup:
2 Rounds (8:00)
35 Du/SU
10 box jumps
15 KBS
10 front squats (empty bar)

5-10 minutes to warm up the front squat

Part A:
12:00 EMOM:
Min 1) 5 Pause front squat (heavy)
Min 2) 12 Oblique crunch (heavy)(6 ea side)
*fs pause just above and just below parallel. not a long pause, but a full stop*

Part B:
12:00 for QUALITY:
10 Snatch grip bent-over row
:30 Hanging Knee raise
10 Seated Tricep extension
:30 Weighted plank
10 SA Push Press ea arm
1:00 rest

*Go slow, but get heavy. These should be a challenge, to the point it requires legitimate focus from you in order to achieve the cleanest rep possible.*