Workout for Wednesday, September 23rd

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

4 Rounds:
10 Broomstick goodmorning
20 jumping jacks
10 Broomstick passthrough
20 Skate jumps (10 ea leg)
10 Alt Bromstick OH Lunge w/twist

16:00 EMOM:
1) :30 ME Push-up
2) :30 Plank from elbows
3) :30 ME bent over row L
4) :30 ME bent over row R

13:00 AMRAP:
25 Jumping Jacks/DU
15 sit-ups
10 Clean & Press w/object

Gym Workout

Test #2:
Weighted Lunge:
15:00 to find heavy set of 6 Alternating Back Rack Forward Lunge

Every 3:00 for 4 rounds:
12 Clean & Jerk (95/65)
10 Ring Dip/Box Dip
8 Burpee box jump over

Workout for Tuesday, September 22nd

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 workout:

warmup:
8:00 AMRAP
30 jumping jacks
20 air squats
10 burpees

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

Part B:
16:00 AMRAP:
8 levitation squat ea leg
10 side plank dips ea side
10 superman raise
8 side shuffle

Gym Workout

Part A:
12:00 EMOM:
Min 1) 5 strict press + 5 push press
Min 2) 10 weighted strict K2C
Min 3) ME Ring Support hold / box hold

Part B:
9:00 AMRAP:
50 DU / 100 SU
10 sit-up stand-up / 15 abmat sit-up
20 KBS

Workout for Monday, September 21st

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:
: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

Test #1:
8:00 AMRAP:
ME DB/KB Box step-ups
*Hold DB/KB in each hand*
**Log weight used in the notes*

Part B:
4 Rounds:
:90 ME Row or bike
2:00 rest

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