Workout for Saturday, September 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

No Zoom class today, get outside!

Gym Workout

30:00 AMRAP @ moderate pace:
2:00 Row / Bike
20 Wallball squat clean
30 russian twist w/wallball
20 Glute bridge w/wallball
1:00 rest

Workout for Friday, September 18th

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:
3 Rounds:
10 KBS
10 Goblet Squat
10 Birddogs
10 shoulder tap

Part A:
Every 2:00 for 12:00
8 SA Push Press ea arm
8 Oblique Crunch ea side

Part B:
13:00 AMRAP:
5 SA Squat clean thruster ea arm
10 SA Deadlift ea arm
30 Flutter kick (15 ea side)

Gym Workout

Test #2:
Deadlift:
18:00 to find 5RM

6:00 AMRAP:
10 G2O (75/55)
10 burpee over bar

Workout for Thursday, September 17th

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:

**** Outdoor workout will be inside the gym today due to air quality issues. We will also live stream this class on zoom via the normal zoom link.***

Warmup:
3 rounds:
30 air squat
20 jumping jacks
10 burpes

Part A:
Tabata Narrow hand push-up
1:00 rest
Tabata Flutter kick
1:00 rest
Tabata Squat Jumps

Part B:
9:00 AMRAP:
20 jump lunges
10 sit-up stand-up / 15 sit-ups
20 two-foot mountain climber

3:00 rest:

9:00 AMRAP:
12 Kick-sit
12 cossack squat

Gym Workout

Deload Part A:
10:00 EMOM:
Min 1) 5-8 Strict Weighted pullup/strict pull-up
Min 2) 8-10 Weighted Push-up

Deload Part B:
Every 2:00 for 6 rounds:
10 box jump over
8 T2B/K2C
6 S2O (95/65)

Workout for Wednesday, September 16th

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:
6:00 moderate pace:
30 jumps w/heels to ground
10 Sumo squats
30 Shoulder taps (15 ea side)
10 Crunches

4 Rounds:
5 Strict Press + 5 Push press ea arm
10 SL Romanian Deadlift ea leg

Part B:
For Time:
30 Sumo Deadlift High pull
10 Single Arm Thruster ea arm
20 Sumo Deadlift High Pull
20 Single Arm Thruster ea arm
10 Sumo Deadlift High Pull
30 Single Arm thruster ea arm

Gym Workout

Deload Part A:
4 Rounds:
:30 seated tricep extention
:30 rest
:30 Barbell curls
:30 rest
:30 Hollow Hold
:30 rest

Deload Part B:

5:00 AMRAP:
10 wallballs
5 pull-ups

2:00 rest

5:00 AMRAP:
10 Ring dips/box dips
5 burpee bar touch

Workout for Tuesday, September 15th

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:
3 rounds:
:30 jumping jacks
:30 air squats
:30 mtn climbers
:30 flutter kicks
:30 jump squats

Part A:
4 Rounds:
:40 Plank down/up
:20 rest
:40 Side Plank R side
:20 rest
:40 Side Plank L side
:20 rest

17:00 AMRAP:
4 side shuffle
8 Plyo Push-up
16 Burpee High Jump
32 Alternating Reverse Lunge

Gym Workout

Deload Part A:
3 Rounds For Quality:
:40 Plank Down/Up
:20 rest
:40 Oblique Crunch R Side
:20 rest
:40 Oblique Crunch L Side
:20 rest

Deload Part B:
13:00 AMRAP:
HRPU
DB Goblet Squat
Alternating SA DB Hang Clean & Jerk (moderate – light weight)

(2-4-6-8-10, etc. .)
*Same db for goblet squat and C&J*
*For the C&J the reps are for ea arm*

Workout for Monday, September 14th

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:

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:
12:00 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
20 Sit-up
10 Alternating SA Renegade Row

Gym Workout

Retest/deload Day A:
Back Squat:
16:00 to find 1RM Back squat

Retest/deload Day B:
8:00 AMRAP:
10 box jumps
15 Sit-ups
20 KBS

Done @ moderate pace.

Workout for Saturday, September 12th

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 Zoom class today.. get outside for some active recovery!

Gym Workout

10:00 AMRAP:
Bike for cals

3:00 rest

10:00 AMRAP:
7 T2B/K2C
7 Cleans
7 Front squat
7 S2O
7 Burpee over the bar

*3:00 Rest*

10:00 AMRAP:
Row for Cals

Workout for Friday, September 11th

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

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:
14:00 EMOM:
Min 1:) 10 Pause Front squat
Min 2) :30 ME HRPU

*Pause is for :02 at bottom of squat

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

Gym Workout

Build day part A:
Deadlift:
16:00 to build to a heavy set of 8

Build day part B:
3 Rounds:
:40 work / :20 rest
Alternatig FR Barbell step-up
Russian Twist
Ring Dips/Box Dips

Workout for Thursday, September 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 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:
400m easy jog
2 rounds:
20 skate jumps
10 air squats
20 jumping jacks
10 cossack squat

Part A:
Every 4:00 for 16:00:
400m run
30 Jump Lunges

Part B:
6 rounds
:40 work / :20 rest
Narrow hand push-up
Bicycle crunches
Plank down / upĀ 

Gym Workout

Part A:
37:00 AMRAP:
800m run/400m run
40 air squat
20 HRPU
40 jumping pull-up
20 sit-up
100 DU/200 SU

Workout for Wednesday, September 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 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:
12 Alt SL RDL
12 air squat
:30 Deadbug
12 Lung w/rotation

Part A:
Core Blast:
3 Rounds:
:40 Flutter kick:
20 rest
:40 Left side plank
:20 rest
:40 Plank down/up
:20 rest
:40 right side plank
:20 rest

Part B:
6 Rounds:
25 Goblet Squat
20 Sit-up
15 HRPU

Gym Workout

Athletic Day part A:
Every 2:00 for 12:00:
Hang squat snatch
+
Squat snatch
+
5 Overhead squat

Athletic Day part B:
10:00 AMRAP:
20 T2B/K2C
10 Push Press (115/75)
20 Box Jump over
10 HSPU/Piked HSPU/HRPU