Workout for Tuesday, October 6th

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 warmup

Part A:
12:00 EMOM:
Min 1) :45 Plank up/down
Min 2) :45 HRPU
Min 3) :45 Crunches

Part B:
16:00 AMRAP
40 sandbag flutter kick
30 sandbag deadlift
20 sandbag Thruster
10 burpee over sandbag

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 20 Weighted calf raise on plate ea leg
Min 2) 6 Deadlift w/ :03 pause at top (double overhand grip)
Min 3) :40 Hollow Hold

Build Day Part B:
Every 3:00 for 4 Rounds:
2 Hang Squat Clean
+
1 Split Jerk
+
4 Front Squat
+
1 Split Jerk
+
1 Clean & Jerk

Get as heavy as possilbe

Workout for Monday, October 5th

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

Part A:
3 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) 20 jump squat
Min 2) 8 KB Oblique crunch ea side
Min 3) 6 Non-alternating Dynamic Rev Lunge ea leg
Min 4) 12 SA Alternating Snatch (6 ea arm)

Gym Workout

Athletic Day Part A:
4 Rounds:
:30 Non-alternating Dynamic Reverse Lunge (R)
:30 Non-alternating Dynamic Reverse Lunge (L)
:30 Rest
:30 DB Oblique Crunch (R)
:30 DB Oblique Crunch (L)
:30 Rest

Video for Non-alternating Dynamic Reverse Lunge:

Athletic Day Part B:
8:00 AMRAP:
9 Squat Snatch (95/65)
6 T2B/K2C
3 BMU / 3 c2b or pullup + 3 box dip

Workout for Saturday, October 3rd

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:
12:00 EMOM:
Min 1) 8 Snatch Balance w/:02 pause in bottom
MIn 2) 12 SA KB Sit-up (6 ea arm)
Min 3) 12 Alternating SL weighted Glute bridge

Athletic Day Part B:
Every 3:00 for 5 Rounds:
11 Snatch (95/65)
11 C2B Pull-up / Pull-up

Workout for Friday, October 2nd

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:
7:00 moderate pace:
30 jumping jacks
5 burpees
30 shoudler taps
10 Air squats
30 flutter kicks

Part A:
4 Rounds:
12 Curls w/:03 lower
12 Russian Twist ea side
12 Seated Tricep Extension

Part B:
2-4-6-8. . . for 16:00:
Sit-up Stand-up/Sit-up
Goblet Squat
KBS

Gym Workout

Engine Day Part A:
For Time: (30:00 Cap)
100 Alt DB Snatch
100 Abmat Sit-up
100 HRPU
100 Goblet Squat
100 Jumping Pull-up

**Can break this up however you want**

Workout for Thursday, October 1st

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:
Deck of cards:

Heart: Plyo Push-up
Diamond: Jump Lunges ea leg
Club: Crunches w/:02 pause
Spade: double pulsing air squat

Jacks: :45 Hollow Hold
Queens: :45 two-foot mtn climber
Kings: Burpee broad jump fence-2-fence & back
Jokers: bear crawl around interior fence

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 10 Alt Weighted Squat to box
Min 2) 8 Strict Press
Min 3) 10 Strict Ring Dip / Box Dip

Build Day Part B:
12:00 AMRAP:
8 Strict Pull-up
10 Strict T2B / K2C
12 FR Reverse Lunge (55% 6RM Lunge)

Workout for Wednesday, September 30th

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:
5:00 AMRAP
10 broomstick/pvc kang squat
30 jumping jacks
10 broomstick/pvc ohs
10 push-ups

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

Part B:
3 rounds:
8 SA KB Sit-up ea arm
8 SA Strict Press ea arm
8 SA B.O.R ea arm

Part C:
every 3:00 for 15:00
15 goblet squat
15 object deadlift
60 mountain climbers

 

Gym Workout

Athletic Day Part A:
Every 2:00 for 6 rounds:
3 Power Cleans

*These are done as singles*
*GET HEAVY*

Athletic Day Part B:
13:00 AMRAP
12 Heavy Russian KBS (70/53)
6 Burpee Box Jump-Over

 

Workout for Tuesday, September 29th

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:
6:00 Moving Warmup

Part A:
9:00 EMOM:
Min 1) 10 Broad Jump
Min 2) 16 Cossack Squat
Min 3) 10 forward/lateral sl jumps ea

Part B:
3 Rounds for Time:
50 Air squats
50 sit-ups
50 glute bridge
50 burpees
50 Push-ups
50 Reverse Lunges

Gym Workout

Engine Day Part A:
32:00 EMOM:
Min 1) 60 DU / 120 SU
Min 2) 15 Wallballs
Min 3) 10 Deadlift (155/105)
Min 4) 15 Sit-up

Workout for Monday, September 28th

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:
2 Rounds:
:30 Plank from hands
10 goodmorning
10 Slow air squat
10 birddog from knees
10 Lunge w/shoulder stretch

Part A:
4 Rounds for quality:
7 ea YTWA w/soup cans
7 SA floor press ea arm
Wall-sit w/8 figure-8 ea direction (soup can)

Part B:
For Time:
40 Burpees
80 Alt Overhead Lunge
40 Burpees

Gym Workout

Build Day Part A:
3 Rounds:
:30 Front foot elevated split squat R
:30 Front foot elevated split squat L
1:00 Rest
:30 SL RDL R
:30 SL RDL L
1:00 Rest

Put Front foot on 45# plate for split squats

Build Day Part B:
10:00 AMRAP:
6 Thruster (135/95)
9 Wide hand push-up
12 T2B/K2C

Workout for Friday, September 25th

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:
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
*:02 Pause at top of each rep*

Part B:

7:00 AMRAP:
Body weight walking lunge / forward lunge

*2:00 rest*

7:00 AMRAP:
10 SA alternating squat clean & Split Jerk
12 Sit-ups

Gym Workout

Test #3:
7:00 AMRAP:
Bodyweight Walking / Forward Lunge

Part B:
Every 4:00 for 4 Rounds:
400m Run
10 OHS (115/75)
10 C2B / Pull-up / Ring Row

Workout for Thursday, September 24th

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:
8:00 moving warmup

Part A:
Tabata Mountain Climbers
1:00 rest
Tabata Wide hand push-ups
1:00 rest
Tabata Bicycle Crunches
1:00 Rest
Tabata Flutter Kick

6:00 AMRAP:
10 Cossack squat
10 Push-up
10 Broad Jump

2:00 Rest

8:00 AMRAP:
20 forward lunges
20 air squats
20 burpees

Gym Workout

Part A:
4 Rounds:
:45 work / :15 rest
– Plank down-up
– Strict Chin-up / banded chin-up
– Spiderman Push-up
– Empty Barbell Curls

Part B:
8:00 AMRAP:
35 DU / 70 DU
25 Wallballs
15 T2B / K2C