Workout for Thursday, October 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 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 outdoor class today due to weather, this will be 7am Zoom class:

warmup:
5-7 minute moving warmup

Part A:
Every 3:00 for 5 rounds:
15 Sandbag Back Squat
20 Sandbag push press

*For the push-press, sandbag starts on one side of head and moves over to the other side, make sure you get to full lockout overhead*

Part B:
7:00 AMRAP:
12 burpee over sandbag
Overhead carry to fence and back

3:00 rest

7:00 AMRAP:
1 shuttle sprint
10 Bent over row
1 shuttle sprint
10 push-up

Gym Workout

Engine Day

15:00 AMRAP:
10 Back squat @ 50% 1RM
15/12 CAL Bike/Row

5:00 Rest

10:00 AMRAP:
5 Pull-up
10 Push-up
15 Jumping Air squat

**In first amrap, if available use the bike. Only use rower if there are no bikes available.*

 

OLY


Part A:
4 Rounds for quality (16:00 cap)
7 Snatch Balance w/pause
7 Snatch High Pull
7 OHS w/pause

Part B:
Power Clean:
12:00 for Find heavy double

Part C:
Complex: AHAP:
2 Snatch Pull
+
1 Hang Squat Snatch
+
2 OHS

Workout for Wednesday, October 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 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:
8 inchworm w/push-up
10 cossack squat
12 RKBS

Part A:
15:00 EMOM:
Min 1) 20 Chair / Box Dips
Min 2) 7 SA Floor Press ea arm
Min 3) :30 Extended arm plank

Part B:
On 17:00 running clock:
200 air squats
100 Sit-ups

Then AMRAP remaining time:
10 KBS
20 SA OH Forward Lunge (10 ea arm)

Gym Workout

Build Day Part A:
4 Rounds:
:30 work / :30 rest
-Deadlift @ 75% 5RM
-Strict Pull-up / Weighted Strict Pull-up
-Weighted Push-up

11:00 AMRAP:
16 Alternating KB/DB Weighted Step-up
10 Wallball Knee Tuck
16 Alternating SA KB/DB Push-press

**Use same set of KB/DB for step-ups and push-press**
*Hold KB/DB in each hand*
KB = (53/35)
DB = (50/35)

Workout for Tuesday, October 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 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 minute moving warmup:

Part A:
Tabata Cross-body mountain climber
1:00 rest
Tabata Narrow Grip Push-up
1:00 rest
Tabata C.F.E.

Part B:
6:00 AMRAP:
16 jump lunges
8 Wide Hand Push-up

2:00 rest

6:00 AMRAP:
16 Bicycle Crunch
8 HRPU

Gym Workout

Athletic Day Part A:
10:00 EMOM:
Min 1) 2 Wall walks/30 Piked shoulder taps
Min 2) 8-12 strict T2B/K2C

Athletic Day Part B: (16:00 Cap)
100-75-50-25:
Double Under
10-15-20-25:
Hang Power Snatch (95/65)

Workout for Monday, October 26th

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 AMRAP:
15 jumping jacks
10 reverse lunges
5 push-ups

Part A:
4 Rounds:
:30 work / :30 rest
– Bulgarian Split squat (L leg)
– Bulgarian Split squat (R leg)
– SA Bent over row (L arm)
– SA Bent over row (R arm)

Part B:
12:00 AMRAP:
5 Burpee
8 SA Push Press ea arm
11 Crunch
14 Double Pulsing Goblet Squat

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 12 Alternating BR Forward Lunge
Min 2) 12 Strict Ring Dip / Box Dip

Weight is 65% – 70% 6RM Lunge

Bulid Day Part B:
15:00 AMRAP for Quaity:
8 Half Kneeling Landmine Press ea side
8 Half Kneeling Landmine Trunk Twist ea side
8 alternating Push-up + renegade Row

Workout for Saturday, October 24th

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 workout today, get outside for some active recovery!

Gym Workout

Engine Day Part A:
Every 6:00 for 6 Rounds:
50 DU / 100 SU
30 Wallballs
25 Butterfly Sit-up
20 Hang Power Clean (95/65)

Workout for Friday, October 23rd

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:
3 Rounds:
:40 work / :20 rest
-SL KB RDL Left Leg
-KB Obliqe crunch Left side
-SL KB RDL Right Leg
-KB Oblique crunch Right side
-KB Goblet Squat

Part B:
8:00 AMRAP:
Alternating Weighted step-ups

2:00 Rest

8:00 AMRAP:
20 Alternating KB/DB Snatch
20 Weighted KB glute bridge

Gym Workout

Athletic Day Part A:
Every 3:00 for 4 Rounds:
5 Strict Pull-up / strict weighted pull-up
10 alternating weighted levetiation squat
2 Wall Walk / 40 shoulder tap

Athletic Day Part B:
4 x 3:00 AMRAP:
5 Deadlift (225/155)
5 HSPU

2:00 rest between amrap

Workout for Thursday, October 22nd

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 workout

Warmup:
5-7 minute moving warmup

Part A:
12:00 EMOM:
Min 1) 5 Tempo Push-up
Min 2) :45 ME Flutter Kicks

Tempo = 33×3
*never fully relax on the ground, pause just above the ground at the bottom*

Part B:
18:00 AMRAP
Bear crawl to fence and back
20 burpee
30 butterfly sit-up
Walking lunge to fence and back
20 burpee broad jump
30 Laying knee tuck

Gym Workout

Athletic Day Part A:
Every 2:00 for 6 rounds:
10 Snatch (75/55)
10 Ring Push-up

*For added challenge try squat snatch*

Athletic Day Part B:
13:00 AMRAP:
12 DB/KB Box Step-over (50/35 in ea hand)
10 DBL DB/KB Hang Squat Clean Thruster
12 T2B/K2C

Workout for Wednesday, October 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.
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:
25 DU/SU/jumping jacks
6 squat up and over
4 inchworm + push-up

Part A:
Every 3:00 for 5 rounds:
5 SA front squat
+
5 SA Strict Press
+
5 SA Push Press
+
5 SA Thruster
**every 3:00 complete this full complex on ea arm. Must do full complex on one arm before moving on to the next arm*

Part B:
14:00 AMRAP:
30 weighted reverse lunges
20 alternating push-up + renegade row (15 ea arm)
10 alternating SA Devils press

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 6 Back squat w/:03 pause in bottom
Min 2) :40 Strict Weighted K2C/Strict K2C

*Barbell weight is 70% of most recent 1RM back squat

Build Day Part B:
4 Rounds for reps:
:40 work / :20 rest
– Deadlift
– Supine Grip B.O.R.
– S2O
– Barbell ab rollout from the knees/extended plank

(135/95)

Workout for Tuesday, October 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.
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:
5-7 minute moving warmup

Part A:
8:00 AMRAP:
10 Narrow Hand Push-up
20 Sit-up stand-up / 30 sit-ups

Part B:
Every 5:00 for 6 rounds:
2 shuttle sprint
50 Jump Squat
50 two foot mountain climber

Gym Workout

Engine Day Part A:
10:00 AMRAP:
20 FR Forward Lunge (115/75)
5 Bar Muscle-up / 8 pull-up + 8 push-up

*4:00 Rest*

10:00 AMRAP:
15 Thruster (75/55)
15 Jumping Pull-up

*4:00 Rest*

10:00 AMRAP:
10 Burpee to plate
10 G2O w/Plate (45/35)

Workout for Monday, October 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.
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:
8 air squats
20 shoudler taps
30 skate jumps

Part A:
12:00 EMOM:
Min 1) 12 Weighted Cossack Squat / Cossack Squat
Min 2) 30 jump lunges
Min 3) :45 plank down up

Part B:
7:00 AMRAP:
30 KBS
30 Goblet squat

*2:00 rest*

7:00 AMRAP:
5 burpees
10 push-ups
15 box dips/chair dips

Gym Workout

Build Day Part A:
15:00 EMOM:
Min 1) 12 SA Ring Row (6 ea arm)
Min 2) 12 SL RDL (6 ea leg)
Min 3) 12 Seated SA Strict Press (6 ea arm)

Build Day Part B:
Every 2:00 for 5 rounds:
15 RKBS (70/53)
10 Goblet Squat (70/53)