Workout For Tuesday, July 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 / Outdoor workout

Warmup:
2 rounds:
1 lap around track (400m)
Walking lunge w/ oh stretch to mat (50ft)
15 air squats
Bear Crawl to track (50ft)

Part A:
2 rounds:
:45 ME plyo push-ups
:15 rest
:45 ME jump squats
:15 rest
:45 ME crunches
:15

Part B:
3 Rounds: (24:00 cap)
400m run w/shuttle around corners
12 Burpee broad jump
50 mountain climber
12 sit-up stand-up/ 15 sit-up

Gym Workout

warmup:
8:00 AMRAP:
50 DU/50 SU
8 box jumps
8 box dips
8 hang clean & press (empty bar)
8 ohs (empty bar)

Part B:
Every 4:00 for 24:00
200m run
8 Squat Clean (135/95)
8 S2O (135/95)
8 T2B/K2C

Bonus work:
3 rounds for quality:
ME weighted plank
12 heavy oblique crunch on ea side
2:00 rest

 

Workout For Monday, July, 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

Warmup:
2 Rounds:
:20 Side plank – R
:20 Side Plank – L
10 Sumo Squat
5 Inch worm + Push-up

*then*

2 Rounds:
12 Goodmorning/RDL
:30 Supine Plank
12 Airsquats up/over

Part A:
Pause Front Squat:
4×5 w/:03 pause at bottom

Part B:
21-15-9:
Burpee over object
Russian Twist ea side
Goblet Squat

Gym Workout

Warmup:
6:00 AMRAP:
30 jumping jacks
5 burpees
10 jump squat
5 pull-ups

Part A:
14:00 EMOM:
min 1) 5 heavy back squat
min 2) :30 Hollow Hold

Part B:
8:00 Amrap:
HRPU
SDHP (95/65)

Start with 1 rep of each, then 2 of each, then 3 of each, etc. . .

Workout For Saturday, July 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

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:
8:00 AMRAP:
30 Du/60 SU
12 wallbal squat clean
30 skate jumps
12 russian twist

Part A:
20:00 AMRAP:
Buy-in = 1mile/800m run

*then AMRAP*

15 Wallballs
10 T2B
5 Clean & Jerk (135/95)

**Feeling crazy. . .wear a vest**

Workout For Friday, July 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:
6:00 AMRAP
10 broomstick/pvc kang squat
30 jumping jacks
10 broomstick/pvc ohs
10 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 3:00 for 15:00
15 goblet squat
15 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:

Part A:
4 Rounds:
:40 on / :20 off
-shuttle line touch
-Lateral box step-over (hold db in 1 hand)
-HSPU/Piked HSPU

Part B:
16:00 Runnin clock:
4 rounds:
12 Hang Snatch (75/55)
12 burpee over bar
*in remaining time*
AMRAP KBS (53/35)

*score is total KBS*

Workout For Thursday, July 9th

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

Outdoor/at home workout:

warmup:
2 rounds:
1 lap around track
10 reverse lunges
25 small jumps
10 T-rotations

Part A:
4 Rounds:
:30 jump lunges w/hands on head
:30 rest
:30 two foot moutnain climber
:30 rest
:30 crunches
:30 rest
:30 Push-up static hold
:30 rest

Part B:
7:00 AMRAP:
12 cossack squat
12 sit-up stand up / 15 sit-up

2:00 rest

7:00 AMRAP:
Forward & backward bear crawl
down and back broad jump

Gym Workout

warmup:
600m run
then
2 rounds:
10 alternating lizard stretch
:30 wall-sit
10 barbell goodmorning
:30 shoulder taps from plank

5-8 minute to warmup deadlift

Part A:
6:00 EMOM:
5 heavy deadlift

Part B:
15:00 EMOM:
min 1) 5 pause front squat (:03 at bottom)
min 2) 12 kb sit-up (6 ea arm)
min 3) 16 SA Push Press (8 ea arm)

Workout For Wednesday, July 8th

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 @ moderate pace:
20 skate jump (10 ea)
20 C.F.E.
10 Air squat
5 push-up

Part A:
4 Rounds for quality:
8 SA Bent-over Row ea arm
8 SL weighted glute bridge ea leg
8 SA slow lower push press ea arm

Part B:
13:00 AMRAP:
10 Burpees
10 SA alternating squat clean
10 Sit-ups

Gym Workout

warmup:
6:00 AMRAP:
200m run
7 box jumps
7 RDL
7 KBS

5-8 minute snatch warmup

Part A:
Every 2:00 for 10:00
5 Snatch Grip Deadlift
+
3 Hang Snatch
+
5 Hang Snatch High Pulls

Part B:
5:00 AMRAP:
6 Burpee box jump over
10 G2O w/plate (45/25)

*1:00 rest*

5:00 AMRAP:
6 Plyo push-up
10 SA DB Hang squat clean thruster (5 ea arm)

Workout For Tuesday, July 7th

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:
1 lap around track jogging
25 air squats
25 burpees

Part A:
12:00 EMOM:
Min 1) 10 spiderman push-up
Min 2) 15 jump squat
Min 3) :30 hollow hold

Part B:
15:00 AMRAP:
8 levitation squat ea leg
10 side plank dips ea side
12 reverse snow angels
1 side shuffle

Gym Workout

Warmup:
2 rounds:
:30 CFE
:30 inchworm + pushup
:30 mountain climber
:30 air squat

Part A:
8:00 EMOM:
min 1) :30 ME Strict Pull-up
min 2) :30 ME HRPU

Part B:
16:00 AMRAP:
30 FR lunge (95/65)
20 Hang Clean (95/65)
10 T2B/K2C
100 DU/200 SU

Workout For Monday, July 6th

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

3 Rounds:
10 lunge + stretch
10 alt SL Glute bridge
10 broomstick kang squat

Part A:
4 Rounds:
6 SL RDL ea leg
6 Seated Strict Press ea arm

For Time:
60 Jumping Jacks
30 Feet Elevated Push-up
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Squat Jump w/tuck
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Close Hand Push-up
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Double Pulsing goblet Squat
30 Russian Twist (15 ea side)
60 Jumping Jacks
30 Burpees
30 Russian Twist (15 ea side)

Gym Workout

warmup:
5:00 AMRAP:
35DU/SU
10 sumo squat
30 shoulder tap
10 goodmorning w/barbell

spend 6-10 warming up the back squat

Part A:
12:00 EMOM:
Min 1) 6 Heavy back squat
Min 2) :30 Plank up-down

Part B:
Every 2:00 for 12:00
12 Heavy RKBS
12 moderate – Moderate push S2O

Workout For Friday, July 3rd

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:

4:00 @ moderate pace:
20 skate jump (10 ea)
20 C.F.E.

4:00 @ moderate pace:
10 Air squat
5 push-up

Part A:
4 Rounds for quality:
8 Single Arm Push Press + 5 OHS ea arm
8 Single Leg RDL ea leg

Part B:
10:00 AMRAP:
10 Burpees over object
20 SA FR Lunge (10 ea arm)
10 Sit-ups

Gym Workout

Warmup:
400m run
20 sumo squat
10 inchworm + push-up
20 burpee

Part A:
3 Rounds:
:15 ME Cals on rower/bike
:45 rest
:30 ME Cals on rower/bike
:30 rest
:45 ME Cals on rower/bike
:15 rest

Part B:
16:00 AMRAP:
10 T2B/K2C
10 HSPU/Piked HSPU/HRPU
20 Squat jump w/plate in bear hug
20 G2O w/plate
**use same weight for jumps and g2o**

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