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

Workout for Tuesday, September 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 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:
2 laps around track (800m jog)
3 rounds:
10 alt lunges w/shoulder stretch
25 jumping jacks
10 sumo squat

Part A:
6:00 AMRAP:
6 spiderman push-up
12 jump lunges

Part B:
Every 6:00 for 5 rounds:
8 burpees
10 crunches
8 burpees
400m run

Gym Workout

Build day part A:
Every 2:00 for 10:00:
8 box jumps
5 Back Squat @ 75% – 80% 1RM

Build day part A:
12:00 EMOM:
Min 1) ME UB Weighted Push-up
Min 2) ME UB supine grip bent-over row
Min 3) ME UB Front raise hold
Each minute you do 1 unbroken set to failure. Once you break, you rest the remainder of the minute.

Workout for Saturday, September 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 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.)
Gym Workout

Athletic Day Part A:
10:00 Clock:
3 Rounds:
10 C2B/Pull-up
15 Wallball
in remaining time find heaviest power snatch

Score is heaviest power snatch

Athletic Day Part B:
14:00 AMRAP:
8 Burpee BJO
10 T2B/K2C
12 Hang Snatch (95/65)
200m run

Workout for Friday, September 4th

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:
6:00 AMRAP:
5 Inchworm + push-up
10 Sumo Squat
8 Kick-sit
25 Jumping Jacks

Part A:
4 Rounds:
:40 Alternating Renegade Row
:20 Rest
:40 SA Floor Press (L arm)
:20 Rest
:40 Oblique Crunch (alternate hands ea round)
:20 rest
:40 SA Floor Press (R arm)
:20 rest

Part B:
16:00 EMOM:
Min 1) 15 sit-ups/weighted sit-up
Min 2) 12 Pistol Squat/SL Squat to chair
Min 3) 10 SDHP
Min 4) 12 SA Hang Clean & Press (6 ea arm)

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 6 Strict Press
Min 2) :30 Hollow Hold

Build Day Part B:
5:00 AMRAP:
KB SDHP
KB Goblet squat
*1-2-3-4-5 . . etc

2:00 rest

5:00 AMRAP:
Back Rack Forward Lunge (50% Back Squat 1RM)
**can take from rack**

Workout for Thursday, September 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 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:
Run 1 lap
*then*
3 rounds:
10 kick-sits
10 sumo squat
20 shoulder tap
20 skate jump

Part A:
Tabata Plank Up/Down
Run 1 Lap
Tabata HRPU
Run 1 Lap
Tabata SandBag Front Squat
Run 1 Lap

Part B:
16:00 AMRAP:
Overhead Carry
Walking Lunge
Sprint to track & back
Burpee Broad Jump

**Use sandbag for overhead carry & walking lunge**

Gym Workout

Athletic Day Part A:
Complex:
Every 3:00 for 6 Rounds:
1 Squat Clean
+
2 Front Squat
+
2 Split Jerk
+
1 Front Squat
+
1 Split Jerk

Build in weight and get heavy

Athletic Day Part B:
For Time: (7:00 Time Cap)
3 rounds:
12 Pull-up/ring-row
12 G2O w/Plate (35/25)
12 ring dip/box dip

Workout for Wednesday, September 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 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:
3 Rounds:
30 small jumps
10 airsquat
5 superman raise w/pause
10 Push-up

Part A:
12:00 EMOM:
Min 1) :30 Deadlift
Min 2) :30 Hollow Rock
Min 3) :30 Cossack Squat

Part B:
Every 3:00 for 18:00:
10 Chair dips
12 KBS
10 Crunch

Gym Workout

Engine Day Part A:
Every 6:00 for 5 Rounds:
400m run
30 KBS
50 DU/100 SU

These should be done at your highest intensity. Try to earn as much rest as you can each round.

Workout for Tuesday, September 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 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:
3 rounds:
:40 ME plyo push-ups
:20 rest
:40 ME jump squats
:20 rest
:40 ME crunches
:20 rest

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

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 3 Back Squat @ 80% – 85% 1RM
Min 2) 8 box jumps

Build Day Part B:
3 Rounds:
:30 work/:30 rest
– Thruster (115/75)
– Plyo Push-up
– Chin-up
– Strict Weighted K2C

Workout for Monday, August 31st

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:
8:00 AMRAP:
12 Airsquat
8 Push-up
40 ski jumper
40 mountain climber

Part A:
4 Rounds:
:45 Tempo Curls
:15 Rest
:45 Tempo Push-up
:15 Rest
:45 Hollow Hold
:15 Rest

Tempo = :03 lower

Part B:
20:00 EMOM:
Min 1) 20 Jump Lunges
Min 2) 16 Sit-up
Min 3) 10 Burpees
Min 4) Alternating SA DB Thruster

Gym Workout

Build Day Part A:
Every 3:00 for 5 rounds:
RD 1: 8 Deadlift @ 80% 5RM
RD 2: 6 Deadlift @ 90% 5RM
RD 3: 4 Deadlift @ 100% 5RM
RD 4: 2 Deadlift @ 110% 5RM
RD5: 12 Deadlift @ 50% 5RM

Build Day Part B:
7:00 AMRAP
6 SA Strict Press ea arm
12 DB box step-over
6 Oblique Crunch ea side