Workout for Saturday, August 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 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

Build Day Part A:
3 Rounds:
:30 work / :30 rest
Barbell Curls
Seated Tricep Extension
Hollow Hold
Weighed Hang/Hang from bar

Build Day Part A:
12:00 AMRAP:
6 Front Squat
6 S2O
12 Weighted Knee Raise

*Athlete chooses weight, this should be heavy*

Workout for Friday, August 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 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:
7:00 AMRAP:
25 Du/Su/small jumps
15 air squats
10 alt lizard stretch
10 kick-sits

Part A:
12:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
8:00 AMRAP:
8 Burpees
8 Crunches
16 KBS

*THen*

8:00 AMRAP:
10 russian twist (5 ea side)
10 SA Overhead Squats (5 ea)

Gym Workout

Athletic Day Part A:
15:00 EMOM:
Min 1) 12 SL Jump to plate ea leg
Min 2) 12 Wallball Rotational Throw (6 ea side)
Min 3) 12 weighted Cossack Squat (6 ea leg)

Athletic Day Part B:
2-4-6-8-10-8-6-4-2: (12:00 Cap)
Snatch (75/55)
Burpee over the Bar

Workout for Thursday, August 27th

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 / Outdoor workout

Warmup:
Run 1 lap normal
Run 1 lap (backwards straights/shuttle corners)
*then*
2 rounds:
10 squat jumps
forward/backward bear crawl
30 flutter kicks

Part A:
1:00 easy jog
*then*
7 Rounds:
:20 Sprint
:40 slow jog

Part B:
For Time:
100 walking lunges
90 air squats
80 sit-ups
70 push-ups
60 burpees
50 walking lunges
40 air squats
30 sit-ups
20 push-ups
10 burpees

Gym Workout

Engine Day Part A:
36:00 AMRAP:
400m run
45 DU/SU
35 wallballs
25 abmat sit-up
15 Hang Power Clean & Jerk (95/65)
:90 Rest

Workout for Wednesday, August 26th

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:
2 Rounds:
10 alt low lizard stretch
10 SL glute bridge (5 ea leg)
20 Shoulder tap from plank (10 ea arm)

then

2 rounds:
:30 lying knee tuck
10 sumo squat

Part A:
A1) Pause Front Squat:
4×7 w/:03 pause at bottom

A2) Wall-sit:
4x:30
*Add weight if possible*

Part B:
For Time: (18:00 Cap)
170 Air Squats (can wear weight vest)
160 Russian Swings
150 Crunches

Gym Workout

Build Day Part A:
Every 2:00 for 12:00
8 Deadlift + :20 hold @ 75% 5RM

Complete 8 regular deadlifts, at the top of the last deadlift, hold for :20. If you cannot hold for full :20, set bar down, take breath, pick back up and finish the hold

Build Day Part B:
15:00 EMOM:
Min 1) 8-10 Weighted Strict / Strict / Banded pull-up
Min 2) 16 Alternating FR Reverse Lunge (heavy)
Min 3) 8-10 Tempo KB Curl (T=31×1)

Workout for Tuesday, August 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 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 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

Athletic Day Part A:
3 Rounds:
:40 work / :20 rest
Box Jump Over
Push Press (115/75)
Russian Twist w/plate
SDHP (115/75)

Athletic Day Part B:
3 Rounds:
3:00 AMRAP / 1:00 Rest
10 Shuttle line touch (long way)
10 HSPU/Piked HSPU
ME SA Alt DB Snatch

Workout for Monday, August 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 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:

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:
5 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

Build Part A:
14:00 EMOM:
Min 1: 5 Back Squat @ 80% 1RM
Min 2) 12 SA KB Sit-up (6 ea side)

Build Part B:
11:00 AMRAP for quality:
10 Push-up + SA Renegade Row
8 Strict T2B/Strict K2C
6 Strict Chin-up

Workout For Saturday, August 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 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:
Every 3:00 for 15:00:
15 KBS
200m run

*Log time for ea round*

Athletic Day Part B:
3 Rounds:
2:00 AMRAP / 2:00 Rest:
4 Hang Power Clean (95/65)
4 burpee over bar

Workout For Friday, August 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 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:
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:
18:00 EMOM:
Min 1) 20 Jump Lunges
Min 2) 15 Sit-up
Min 3) 10 Burpees

Gym Workout

Build Day Part A:
Every 2:00 For 12:00
7 Deadlift

RD 1-3 =70% 5RM
RD 4-6 = 80% 5RM

Build Day Part B:
15:00 EMOM:
Min 1) :45 Weighted Plank Up Down
Min 2) 6 Heavy Thruster (135/95)
Min 3) 12 Seated SA Strict Press (6 ea)

Workout For Thursday, August 20th

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 workout / at home workout:

Warmup:
1 lap
2 rounds
:30 high knees
:30 butt kickers
:30 Plank from hands
:30 shoulder taps

Part A:
5:00 AMRAP:
Front-Back-Go

2:00 Rest

5:00 AMRAP:
10 sit-up
5 plyo push-up

2:00 Rest:

5:00 AMRAP:
10 jump lunges
5 burpees

Part B:
For Time:
800m run
Bear crawl to mat
25 side plank paise L side
25 cossack squats ea leg
25 Side plank raise R side
25 double pulsing air squat
Broad jump to track
400m run

Gym Workout

Engine Day Part A

6:00 AMRAP:
10 G2O w/Plate (45/35)
10 T2B/K2C

2:00 rest

6:00 AMRAP:
Burpees Box Jump Over

2:00 rest

6:00 AMRAP:
10 Push-up
10 C2B/Pull-up

2:00 rest

6:00 AMRAP
Burpee Box Jump Over

Workout For Wednesday, August 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 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:
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:) 7 Pause Front squat
Min 2) :40 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

Athletic Day Part A
Tabata Hanging Knee Raise
1:00 rest
Tabata Ring Dips/Box Dips

Athletic Day Part B:
“NANCY”
5 rounds for time: (18:00 Cap)
400m run
15 Overhead Squat (95/65)