Workout For Saturday, June 20th

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

 Today is run day.

20:00 of:
3:00 moderate/easy jogging
1:00 hard run

Then

15:00 easy pace

Gym Workout

warmup:
5:00 stretching
then
3 rounds:
:20 Small jumps
:10
:20 shoulder taps
:10
:20 squat jumps
:10
:20 push-ups
:10
:20 Front squats
:10
:20 push press
:10

Part A:
12:00 EMOM:
Min 1) 10 lateral box step-overs (can add weight)
Min 2) 10 SL KB RDL (5 ea)
Min 3) 6 Jerk balance w/pause (45/35)

Part B:
6:00 AMRAP:
3 Power Clean (185/125)
6 Burpee over Bar

*1:00 Rest*

6:00 AMRAP:
20 zone shuttle (10 ea line)
10 Goblet squat

Part C: BONUS WORKOUT:
600m heavy Suitcase carry
use the 200m course, switch hands every 100m

Workout For Friday, June 19th

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 broomstick/pvc dislocates
10 broomstick/pvc kang squat
30 jumping jacks
10 broomstick/pvc ohs
10 slow push-ups

Part A:
3 Rounds:
:45 plank
:30 hollow hold
:30 rest
:45 two foot mountain climbers
:30 flutter kicks
1:00 rest

Part B:
every 2:00 for 14:00
12 goblet squat
12 object deadlift
60 mountain climbers

BONUS
4 rounds for quality:
:30 wall sit strict press
1:00 rest
:30 single arm kb/db sit-up
1:00 rest

*Same hand for entire round. switch hands each round*

Gym Workout

warmup:
3 Rounds:
:30 jumping jacks
:30 mountain climber
:30 sit-ups
:30 OHS w/pvc

Part A:
6 Rounds for quality:
:20 Barbell curls
:10 rest
:20 Push-up
:10 rest

Part B:
18:00 AMRAP:
400m run
25 Front Squat
25 DU/50 SU
25 Hang Power Snatch
25 DU/50 SU
25 Burpee

*EMPTY BARBELL*

Workout For Thursday, June 18th

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:
3:00 run
then
2 rounds:
12 goodmorning
12 air squat
:30 shoulder tap
:30 skate jump

Part A:
3 Rounds for quality:
1:00 ME HRPU
1:00 Rest
1:00 ME Bent-over row
1:00 Rest
1:00 Strict press w/object

Part B:
6:00 AMRAP:
10 weighted cossack squat
20 russian twist (10 ea side)

2:00 Rest

6:00 AMRAP:
12 thrusters w/object
6 burpee over object

Bonus workout:
Tabata Hollow Hold
Tabata plank up/down

Gym Workout

 warmup:
2 rounds or 8:00:
400m run
10 box jump over
10 thruster w/empty bar
10 jump lunges

Part A:
8:00 EMOM:
min 1) 8 Front Squat
min 2) 8 Strict T2B/K2C

Part B:
Every 3:00 for 15:00
12 Deadlift
9 Hang Clean
6 Push Jerk
(155/105)

Part C:
2 Rounds:
:30 Flutter kick
:30 rest
:30 SA KB Sit-up (L arm)
:30 rest
:30 superman raise
:30 rest
:30 SA KB Sit-up (R arm)
:30

Workout For Wednesday, June 17th

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:

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

Bonus:
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:
7:00 Amrap:
25 DU/SU
5 KB around the world ea direction
5 push-up
5 pull-up
10 jump squat

Part A:
Every 4:00 for 16:00
200m Run
12 Alt DB snatch
8 Burpee Pull-up

Part B:
3 Rounds:
:30 KBS
:30 Rest
:30 SL Jump to small plate (L leg)
:30 Rest
:30 Sit-up stand up/sit-up
:30 Rest
:30 SL jump to small plate (R leg)
:30 Rest

Workout For Tuesday, June 16th

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 easy pace:
20 ski jump
10 strict press w/light object
10 air squat up/over
25 DU/SU/small jumps

Part A:
12:00 EMOM:
Min 1:) 7 Pause Front squat
Min 2) :40 ME HRPU

*Pause is for :02 just above parallel on the way down, and :02 at bottom of squat

Part B:
Every 3:00 for 18:00:
20 KBS/RKBS
15 jump squats
10 Burpee over KB

Bonus:
3 Rounds:
:30 side plank L side
:30 rest
:30 side plank R side
:30 rest
:30 bicycle crunch
:30 rest

Gym Workout

Warmup:
3 Rounds or 8:00
200m run
8 Snatch Balance w/pvc pice
8 burpee
8 SA RKBS ea arm

Part A:
5 Rounds:
:30 ME Sprint on bike
:30 very easy bike

*4:00 Rest*

5 Rounds:
:30 ME Row Sprint
:30 very easy row

**Share equipment with someone. Athlete will start on either bike or rower, during the break athlete will quickly spray machine and let sit for 3:00, and switch equipment for next 5 rounds*

Part B:
10:00 AMRAP:
35 DU/70 SU
12 Wallball
12 Deadlift (135/95)

Part C:
3 Rounds:
:20 Hanging Knee Raise
:10 Rest
:20 T2B/K2C
:10 Rest

Workout For Monday, June 15th

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 sumo squat
:30 shoulder taps
:30 mountain climber
:30 burpee

Part A:
3 Rounds for quality:
14 Bulgarian split squatt
14 single arm elevated push-up (7 ea arm)

Part B:
15:00 EMOM:
min 1) :45 ME two foot mountain climber
min 2) :45 object deadlift
min 3) :45 plank

*object for deadlift should be a weight you can move for the majority of the :45)

Bonus:
3 Rounds:
:30 wall-sit (hold light weight straight out w/arms locked)
:30 rest
:30 Side plank (R)
:30 rest
:30 side plank (L)

Gym Workout

Warmup:
400m Run
*then*
6:00 AMRAP:
5 Box jumps
5 Slow RDL
5 Muscle Clean & Press
5 Hang Squat clean & Jerk

Part A:
Every :90 for 12:00
1 Squat Clean & Jerk

*Start moderate/heavy weight, and build. Goal is to get near a 1RM*

Part B:
9:00 EMOM:
Min 1) 12 Wall-sit Single arm strict press (6 ea)
Min 2) 12 Weighted Cossack Squat (6 ea)
Min 3) 12 SDHP (heavy enough to need to break up)

Part C:
1 Round:
1:00 Weighted Plank
:30 Hollow Hold
1:00 Weighted Plank

Workout for Saturday, June 13th

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

Today there are 2 options

Option 1:
The “M” Trail:
3 laps up and down for time
*Wear vest or pack*

Option 2:
45:00 Trail run
Get outside and enjoy that fresh air. If you are choosing the trail run, please pack some nutrition and water, it may get hot. Stay hydrated and have fun!

Gym Workout

Warmup:
5:00 rolling out/stretch
*then*
2 rounds:
:30 jog in place w/high knees
:30 forward lunges
:30 burpees
:30 Bent-over row

Part A:
3 Rounds:
:40 ME Barbell curls
:20 Rest
:40 ME Strict press
:20 Rest
:40 ME Seated Overhead Tricep press
:20 Rest

Part B:
18:00 AMRAP:
600m run
20 Alternating SA DB hang clean & jerk
200m heavy suitcase carry (switch at fence)

**Feeling froggy? wear a vest**

Workout For Friday, June 12th

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 AMRAP:
5 Inchworm + push-up
10 Sumo Squat
8 Kick-sit
25 Jumping Jacks

Part A:
4 Rounds:
:40 Renegade Row (L arm)
:20 Rest
:40 SA Floor Press (L arm)
:20 Rest
:40 Renegade Row (R arm)
:20 rest
:40 SA Floor Press (R arm)
:20 rest

Part B:
16:00 EMOM:
Min 1) 15 sit-ups/weighted sit-up
Min 2) 12 Pistol Squat/SL Squat to chair
Min 3) 10 SDHP
Min 4) 8 SA Hang Clean & Press (6 ea arm)

Gym Workout

Warmup:
8:00 AMRAP moderate pace:
200m Run
5 Burpees
8 Push-up
10 KB SDHP

Part A:
12:00 EMOM:
Min 1) :45 plank up-down
Min 2) 10 Strict Ring Dips/12 Box Dips
Min 3) 12 SA Seated Strict Press (6 ea)

*Use weight to make planks more difficult*
* Seated press are done with butt on ground, legs stright out in front*

Part B:
10:00 AMRAP:
50 DU/100 SU
13 Squat Snatch (95/65)

Workout For Thursday, June 11th

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 air squats
:30 ski jumper
:30 shoulder tap
:30 RDL

Part A:
3 Rounds:
20 Alternating Step-up w/vest or backpack
10 Slow Descent Push-up

Part B:
14:00 AMRAP:
20 Alternating DB/KB Snatch
30 Squat Jump
40 Mountain Climber

 

Gym Workout

Warmup:
7:00 AMRAP:
25 Jumping Jacks
10 RDL w/empty bar
6 Alternating SL Glute Bridge
10 Box Jump

Part A:
Deadlift:
Every :90 for 9:00
8 Heavy Deadlift

Part B:
15:00 EMOM:
Min 1) 15 RKBS
Min 2) 12 Goblet Squat
Min 3) 10 T2B/K2C

Workout For Wednesday, June 10th

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 small jumps
10 airsquat
5 superman raise w/pause
10 Push-up

Part A:
12:00 EMOM:
Min 1) :30 Deadlift
Min 2) :30 Hollow Rock
Min 3) :30 Cossack Squat

Part B:
Every 2:00 for 12:00:
10 Chair dips
10 Burpee
10 Sit-up

Gym Workout

Warmup:
3 Rounds or 9:00:
200m Run
10 Back Squat w/empty bar
8 Strict Press w/empty bar
5 Strict Pull-up

Part A:
12:00 EMOM:
Min 1) 7 Back squat
Min 2) 10 SA KB Sit-up

*for the sa kb sit-up, all 10 on one arm, switch arms ea round*

Part B:
5:00 AMRAP:
9 Hang Clean (135/95)
9 Handstand Push-up/piked hspu/hrpu

*2:00 Rest*

5:00 AMRAP:
Single Arm Front Rack Alternating Forward Lunge
*Switch hands every 10 lunges*