Workout for Tuesday, November 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 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:
5:00 moving warmup

Part A:
2 Rounds:
Tabata HRPU
1:00 Rest
Tabata Side Plank (alternate ea side)
1:00 Rest

Part B:
3×4:00 AMRAP:
20 jump squats
10 burpee

1:00 rest between amraps

Move fast here

Gym Workout

Engine Day Part A:
30:00 AMRAP:
20 DB/KB Box Step-over
20 Burpee over DB
20 pull-up/ring row
:90 rest

Workout for Monday, November 9th

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
20 Jumping Jacks
20 skate jumps
10 forward lunge
10 sumo squat
5 inchworm + push-up

Part A:
Every 2:00 for 6 Rounds:
12 weighted cossack squat
12 weighted reverse lunge

Part B:
16:00 AMRAP:
12 Single Arm RKBS ea Arm
12 KB Oblique Crunch ea side
12 Single Arm Hang Squat Clean & Press ea Arm
12 Laying Knee Tuck

Gym Workout

Build Day:
Every 2:00 for 6 Rounds:
5 Back squat
8 Back Rack Forward Lunge
*weight is 80% – 85% 6RM*

Build Day Part B:
15:00 AMRAP:
13 Thruster (95/65)
13 Supine grip Bent-over Row
13 Weighted Push-up
13 Weighted Strict K2C/Stric K2C

Workout for Saturday, November 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 Kiwanis Park.
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:

30:00 AMRAP:
Bike or Row for calories

**Every 5:00 stop and do 1 round:
15 Snatch (75/55)
15 Ring Push-up
15 Sit-up

Score is total calories

Workout for Friday, November 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 Kiwanis Park.
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 jumping jack
10 air squats
5 inchworm + Push-up
10 cossack squat

Part A:
3 Rounds:
:40 work / :20 rest
– Weighted Reverse lunges L leg
– Weighted Reverse Lunges R leg
– Hollow Hold
– Wide Hand Push-up

14:00 AMRAP:
12 Alternating SA Devils Press
12 Crunches
12 Alternating Push-up + Renegade Row
12 Goblet Squat

Gym Workout

Athletic Day Part A:
Clean & Jerk:
15:00 to find heavy double

Athletic Day Part B:
Every 3:00 for 4 rounds:
12 Hang Power Clean
12 S2O
12 T2B/K2C

No heavier than 135/95

Workout for Thursday, November 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 Kiwanis Park.
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:
5-7:00 moving warmup

Part A:
2 Rounds:
ME Plank in 1:30
:30 rest
ME Bicycle Crunches in 1:30
:30 Rest

Part B:

8:00 AMRAP:
10 Bent Over row w/bag
10 Back Squat w/bag

3:00 Rest

8:00 AMRAP:
12 Front Rack Lunge w/bag
12 Alternating Push press w/bag

3:00 Rest

8:00 AMRAP
14 Burpee over Bag
14 Glute Bridge w/bag

Gym Workout

Build Day Part A:
15:00 Clock:
Find heavy triple deadlift + shrug

minimum of 5 sets of deadlifts

Each rep is a deadlift +shrug

Build Day Part B:

12:00 AMRAP:
8 Supine Grip Bent-Over Row
10 Strict Ring Dip / Box Dip
8 Strict T2B/K2C
10 Weighted Cossack Squat / Cossack Squat

Workout for Wednesday, November 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 Kiwanis Park.
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:
5:00 AMRAP:
10 RKBS
10 RDL
10 kick-sit
30 jumping jacks

Part A:
12:00 EMOM:
Min 1) 12 Alternating SA Snatch
Min 2) 15 Goblet Squat
Min 3) 12 Plyo Push-up

Part B:
Every 4:00 for 5 rounds:
50 jump squats
50 skate jumps
ME Hollow Hold in 1 Set

Gym Workout

Athletic Day Part A:
10:00 EMOM:
Min 1) 10 Back Rack Forward Lunges @ 75%-80% 6RM
Min 2) :40 weighted plank / plank

Athletic Day Part B:
15:00 running clock:
3 Rounds:
12 Double KB Deadlift
12 Double KB RKBS
12 Alternating KB Push Press

in remaining time:
AMRAP:
5 C2B/Pull-up
5 Double KB Thruster

*Score is Rounds and reps of c2b/thruster amrap*

Workout for Tuesday, November 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 Kiwanis Park.
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:
7:00 moving warmup:

Part A:
Every 2:00 for 6 rounds:
6 Burpee Broad Jumps
6 Burpees
6 Push-ups

Part B:
17:00 running clock:
4 Rounds:
30 jump lunges
20 Narrow Hand Push-up
30 sit-up

in remaining time
AMRAP shuttle sprints

Gym Workout

Championship Fight Gone Bad:
5 Rounds for reps:
1:00 Wallballs
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jumps
1:00 Push-Press (75/55)
1:00 Row
1:00 rest

*If no rower available, bike. *

Workout for Monday, November 2nd

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.
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:
5:00 Moving warmup w/kb or db

Part A:
3 Rounds for Quality:
:40 work / :20 rest
– SL Squat to chair / box (R Leg)
– SA Bent over Row ( R Arm)
– SL Squat to chair / box (L Leg)
– SA Bent over Row (L Arm)

Part B:
11:00 AMRAP:
11 SA Front Squat (R Arm)
11 burpee over KB/DB
11 SA Front Squat (L Arm)
11 Laying Knee Tuck

Gym Workout

Build Day Part A:

3 Rounds For Quality:
:40 work / :20 rest
– SL Step-up (R Leg)
– K2C Raise Hold
– SL Step-up (L Leg)
– Strict Chin-up / Weighted Strict Chin-up

**For the step-ups, hold kb/db in ea hand arms at your side. Keep the same foot on the box the entire :40 only moving the non-working leg up and off the box. **

Build Day Part B:
3 x 3:00 AMRAP:
3 Squat Cleans (135/95)
3 burpee over bar

*1:00 rest between amraps*

Workout for Saturday, October 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 Kiwanis Park.
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 workout today, time for some active recovery!

Gym Workout

Build Day Part A:
15:00 EMOM:
Min 1) 12 SA KB Sit-up (6 ea side)
Min 2) 12 SA KB Oblique Crunch (6 ea side)
Min 3) :40 ME Barbell Curl (45/35)

Build Day Part B:
2×6:00 AMRAP:
8 Bent-over Row
10 ALT FR Forward Lunge (5 ea leg)
8 S2O

*2:00 rest between amraps*

(Athlete Chooses weight, use same weight for all movements, should be moderate to heavy.)

Workout for Friday, October 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 Kiwanis Park.
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:
5:00 moving warmup

Part A:
10:00 AMRAP:
KBS
**EMOM 4 burpee over KB**

Part B:
5 Rounds:
:40 work / :20 rest
– Plank from elbows
– Goblet Squat
– Flutter Kick
– weighted glute bridge

Gym Workout

Athletic Day Part A:
Every 3:00 for 5 rounds:
20 Wallballs
10 burpee box jump over

Athletic Day part B:
12:00 AMRAP:
32 Deadlift (95/65)
22 OHS (95/65)
12 T2B/K2C