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

Workout For Wednesday, June 24th

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 moderate pace:
6 squat up/over
5 inchworm + push-up
50 jumps w/heels to ground
10 big arm circles ea direction
10 big torso twist ea direction

Part A:
“”Deck of Cards””
Hearts = Narrow hands push-up
Diamonds = Double Pulsing Goblet Squat
Spades = KBS
Clubs = Press (push press/sa push press ea arm)
Jacks = :30 Supine Plank
Queens = 1:00 ME two foot mountian climber
Kings = :45 Plank
Jokers = 25 burpees

Gym Workout

warmup:
7:00 Warmup pace:
200m jog
5 inworm + push-up
6 box jumps
10 jump lunges

Part A:
8:00 for quality:
5 Strict HSPU/Piked HSPU
5 High box jumps
5 Front Raise
5 SL Jumps ea leg

*goal here is to go slow, and work on quality of movement. This is not about how many rounds you can get. Try to make this challenging for yourself by playing with weight, height, and tempo*

Part B:
18:00 EMOM:
Min 1) 12 SA OH Forward Lunge (6 ea)
Min 2) 10 sit-up stand-up/12 abmat sit-ups
Min 3) 12 Alt SA DB Snatch (6 ea)

Same db for both forward lunges and db snatch. Forward lunges can be done 6 on one side then 6 on the other. . .the db snatch must be alternating. If you want to make the sit-up stand-up more challenging, hold a plate in your hands.

Bonus:
Sandbag carry:
You can choose to do either 600m, 800m, or 1600m
Sandbag is carried in a bear hug. Choose a challenging weight.

Workout For Tuesday, June 23rd

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 of :40 on/:20 rest
small jumps
ski jumps
burpees
RDL w/ object

Part A:
12:00 EMOM:
Min 1) 12 front raise
Min 2) 5 pushup + sa renegade row ea arm
Min 3) :30 hollow hold

Part B:
Every 3:00 for 15:00
10 deadlift
20 jump squat
12 SA KB sit-up (6 ea hand)

Bonus work:
3 rounds:
3:00 run
ME weighted plank

Gym Workout

Warmup:
2 rounds:
200m jog
7 RDL
7 Hang Power Clean
7 Strict Press
7 Hang Squat Clean & Jerk
*empty bar*

Part A:
Every 2:00 for 10:00
Rd1) 3 Hang Clean + 7 Front Squat
Rd2) 12 Alt DB Curl + 12 Seated Tricep extension

Part B:
16:00 Running Clock:

Min 1 – 4:
ME SA KB Box Step-over (switch every 6 reps)

Min 4-8:
400m run
ME RKBS

Min 8-12 AMRAP:
20 DU/40 SU
10 abmat sit-up
10 KB SDHP

Min 12-16:
400m run
15 Burpee over Bar
15 Hang clean & jerk (135/95)

**Same KB for all kb movements**

Bonus Work:
2 Rounds
ME weighted plank
:30 rest
1:00 hollow hold (accumulate 1:00)
:30 rest

Workout For Monday, June 22nd

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:
:30 jumping jacks
:30 air squats
:30 burpee
:30 RKBS
:30 shoulder taps

Part A:
12:00 EMOM:
Min 1) 10 double pulsing goblet squat
Min 2) 10 double pulsing push-up

Part B:
12:00 AMRAP:
Burpee
Alternating SA Hang Squat Clean thruster

Start with 2 reps ea, then 4 ea, then 6 ea, until the 12:00 is over.

Bonus workout:
3 rounds for quality
:30 Hollow Hold
:30 rest
:30 Sit-up
:30 rest
:30 Russian Twist
:30 rest

Gym Workout

Warmup:
3 Rounds:
:30 DU/SU
:30 air squats
:30 burpee
:30 RKBS
:30 Strict Press w/empty bar

Part A:
8:00 EMOM:
Min 1) 5 Deadlift + 5 S2O
Min 2) 5-8 Pull-up + 5-8 T2B/K2C

Part B:
Every 4:00 for 20:00:
200m sprint
12 Thruster (75/55)
12 Box jump over

*If you have trouble getting through those reps after the 1st round, you can drop the reps to 10 or 8 ea, depending on how you are moving today*

Bonus Work:
400m KB Suitcase carry (switch hands every 100m)
400m KB carry (hold kb in goblet squat position)