Workout for Saturday, October 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

No workout today, get outside for some active recovery!

Gym Workout

Athletic Day Part A:
4 Rounds:
:45 work / :15 rest
– jump lunges
– plyo push-up
– two footed mountain climber

Athletic Day Part A:
Every 4:00 for 4 rounds:
400m run
12 Clean & Jerk (95/65)

Workout for Friday, October 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

At home workout:

warmup:
3 rounds:
25 juping jacks
12 sumo squat
20 shoulder tap
12 sit-up

Part A:
13:00 AMRAP:
20 skate jumpers
20 jump squats
20 hrpu

Part B:
4 Rounds for total reps:
1:00 ME KBS
1:00 ME Russian Twist
1:00 ME Alt SA High pull
1:00 ME Burpee over object

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 5 Tempo Front Squat
Min 2) :30 Hanging L-sit / Hanging Knee raise

Tempo = 41X1

Build Day Part B:
3 Rounds:
:40 work / :20 rest
– S2O (135/95)
-Russian Twist w/plate
– Strict Chin-up / Banded Chin-up
– RKBS (70/53)

Workout for Thursday, October 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 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:
7:00 moving warmup

Part A:
16:00 AMRAP:
4 shuttle sprints to fence and back
Forward & Backward crab walk (length of net and back)
12 spiderman push-up
20 dynamic lunges (10 ea leg)

Part B:
12:00 AMRAP:
15 sit-up stand-up / 20 sit-up
20 cossack squat

Gym Workout

Athletic Day Part A:
8:00 EMOM:
Min 1) 10 Crunch w/:03 pause
Min 2) wall walk + :30 hold / Foot elevated hold

Athletic Day Part B:
Every 3:00 for 6 Rounds:
5 C2B/Pull-up/Ring Row
7 OHS (95/65)
9 Burpee over Bar

Workout for Wednesday, October 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 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 RKBS
8 KBS
10 lunge w/twist
6 T-push-up

Part A:
15:00 EMOM:
Min 1) 12 Levetation squat (6 ea leg)
Min 2) :45 weighted plank
Min 3) 12 superman raise

Part B:
34-28-22-16-10:
Alternating SA squat cluster
butterly sit-up

Gym Workout

Build Day Part A:
4 Rounds:
:30 Deadlift @ 65% 5RM
:30 rest
:30 Seated Tricep Extension
:30 rest
:30 KB Curl
:30 rest

10:00 AMRAP:
10 Alt FR Forward Lunge (135/95)
10 Narrow Hand Push-up

Workout for Tuesday, October 13th

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:
7:00 moving warmup

Part A:
3 Rounds:
:40 work / :20 rest
– laying knee tuck
– supine plank
– plank down-up

Part B:
22:00 AMRAP:
– Forward lunge to fence and back w/SB
– bear crawl to fence and back
– overhead carry to fence and back w/SB
– burpee broad jump to fence and back

Gym Workout

4 Rounds:
1:00 ME DU/SU
1:00 ME wallballs
1:00 ME Box Jump
1:00 ME Alt DB Snatch (50/35)
1:00 ME T2B / K2C
1:00 ME Row / Bike
3:00 Rest

*Score is total reps, so keep running tally*

Workout for Monday, October 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 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:
10 line hops ea way
10 air squat
10 kick-sit

Part A:
3 Rounds:
:30 work / :30 rest
– plyo push-up
– hollow hold
– burpees

Part B:
15:00 AMRAP:
30 Goblet Squat
30 side dips (15 ea side)
30 DU/SU/Jumping jacks
30 SA Bent-over Row (15 ea)
30 two-foot mountain climbers

Gym Workout

Build Day Part A:
15:00 EMOM:
Min 1) 10 Bulgarian Split Squat (R)
Min 2) 10 Bulgarian Split Squat (L)
Min 3) :40 weighted plank from the hands

Build Day Part B:
Every 2:00 for 5 rounds:
5-8 Strict Weighted Pull-up / Strict Pull-up
ME Hang Clean in 1 Set (135/95)

**log the number of cleans for each round**

Workout for Saturday, October 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 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!!

Gym Workout

Engine Day Part A:
Every 4:00 for 8 rounds:
16 wallballs
12 abmat sit-up
8 Burpee pull-up

Workout for Friday, October 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 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:
2 Rounds:
10 alt low lizard stretch
10 SL glute bridge (5 ea leg)
20 Shoulder tap from plank (10 ea arm)
:30 lying knee tuck
15 air squats

4 Rounds:
12 Bulgarian split squat (6 ea leg)
12 weighted step-ups (6 ea leg)
12 weighted cossack squats (6 ea leg)

16:00 AMRAP:
10 Burpee
12 SA Front squat (6 ea arm)
16 Hang High Pulls (8 ea arm)
20 crunches

Gym Workout

Athletic Day Part A:
9:00 EMOM:
2 Power Snatch

*Build, get heavy*

Athletic Day Part B:
6:00 AMRAP:
20 Jump Lunges
10 T2B/K2C
5 Plyo Push-up

2:00 rest

6:00 AMRAP:
25 DU/50 Su
10 SDHP (75/55)

Workout for Thursday, October 8th

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:
7:00 warmip

Part A:
Tabata Push-up
1:00 rest
Tabata Hollow Hold
1:00 rest
Tabata superman hold

Part B:
17:00 AMRAP:
30 Jump lunges
15 sit-up stand-up / 20 sit-up
Forward + Backward bear crawl

 

Gym Workout

Build Day Part A:
Every 2:00 for 10:00
10 SL FR Step-up ea leg

*Do all 10 reps on one leg then switch*

Build Day Part B:
12:00 AMRAP:
6 Single Arm KB Deadlift (R)
10 KB Goblet Squat
6 Single Arm KB Deadlift (L)
10 RKBS

(70/53)

Workout for Wednesday, October 7th

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:
3 Rounds:
12 Alt SL RDL
:30 Plank
12 air squat
:30 Deadbug
12 Lung w/rotation

Part A:
Tabata crunch
1:00 rest
Tabata Hollow Hold
1:00 rest
Tabata Side Plank R side
1:00 rest
Tabata Side Plank L side

Part B:
12:00 AMRAP
25 KBS
10 Wide Hand Push-up

Gym Workout

Engine Day Part A:
13:00 AMRAP:
500m row
33 Empty Bar Thruster

6:00 rest

13:00 AMRAP:
15/12 Calorie Bike
10 S2O (135/95)

**Athlete can start on eather amrap**

**Use break to spray down rower/bike in order to switch equipment with another athlete**