Workout for Saturday, May 8th

Gym Workout

30:00 AMRAP w/partner

30 Wallball squat clean
50 russian twist w/wallball
30 Glute bridge w/wallball

1 athlete row/bike for cals
1 athlete work through full reps of one movement, then switch

score is total cals for team at end of amrap

Workout for Friday, May 7th

At Home Workout

5-7 minute warmup

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

Deload Part A:
14:00 AMRAP:
500m row / .7 mile bike
100 DU/200 SU
25 Sit-ups
30 Reverse lunges w/kb in suitcase hold (switch hands at 15)

6:00 AMRAP:
10 Power Snatch (75/55)
10 burpee over bar

Workout for Thursday, May 6th

At Home Workout

5-7 minute warmup

Part A:
Tabata Flutter kick
1:00 rest
Tabata Squat Jumps

Part B:
5:00 AMRAP:
20 jump lunges
10 sit-up stand-up / 15 sit-ups
20 two-foot mountain climber

3:00 rest:

5:00 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 Jump Squats
8 T2B/K2C
6 S2O (95/65)

Workout for Wednesday, May 5th

At Home Workout

5-7 minute warmup

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, May 4th

At Home Workout

5-7 minute warmup

Part A:
4 Rounds:
:40 Plank down/up
:20 rest
:40 Side Plank R side
:20 rest
:40 Side Plank L side
:20 rest

15:00 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 KB Oblique Crunch R Side
:20 rest
:40 KB Oblique Crunch L Side
:20 rest

Deload Part B:
12:00 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, May 3rd

At Home Workout

5-7 minute warmup

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

Deload Part A:
16:00 EMOM:
Min 1) 6-8 moderate backsquat
Min 2) :30 flutter kick
Min 3) 6-8 Strict Pull-up
Min 4) :30 Plank

Deload Day B:
8:00 AMRAP:
10 box jumps
15 Sit-ups
20 KBS

Done @ moderate pace.

Workout for Saturday, May 1st

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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 today, get outside!

Gym Workout

Part A:
Every 6:00 x 5 Rounds:
400m run
15 Heavy RKBS
15 KB SDHP
15 Heavy Goblet Squat

*1:00 rest between rounds*

Same KB For all movements. This should be heavy.

Workout for Friday, April 30th

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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:
5-7 minutes

Part A:
Every 2:00 for 8 rounds:
20 jumping air squat
20 sit-up

Part B:
15:00 AMRAP for quality:
10 KB Oblique crunch ea
2 Alt Turkish Get-up
10 SA Bent Over Row ea
2 Alt Turkish Get-up

Gym Workout

Part A:
Cycle Test #6:
For Time: (15:00 cap)
2500m Row

15:00 for quality:
10 Half Kneeling Landmine Trunk Rotation ea
2 Alternating Turkish Get-up
10 SA Landmine Bent-over Row ea
2 Alternating Turkish Get-up

Workout for Thursday, April 29th

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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:
5-7 minutes

35:00 AMRAP:
50 Farmers Carry High Knees
30 Alt SA Hang Snatch
20 Spiderman Push-up
50 Juming Jacks
30 Sit-ups
20 Alt SA SDHP

Gym Workout

Engine Day:
35:00 AMRAP:
200m KB/DB Farmers Carry
30 Alt KB/DB SA Hang Snatch
20 Spiderman Push-up
200m Run
30 Sit-ups
20 DBL DB/KB Deadlift

Move at sustainable pace

Workout for Wednesday, April 28th

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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:
5-7 minutes

Part A:
Deck of cards

Heart = plyo push-up
Diamond = Spiderman Plank ea side
Spade = SA Hang Clean & Jerk ea side
Club = Jumping Goblet Squat
Jack = :45 flutter kick
Queen = :45 two-foot mtn climber
King = :45 Supine Plank
Joker = 20 Double pulsing burpee

Gym Workout

Part A:
Take 20:00 to work thorugh these two tests.

Cycle Test #3:
3RM Push Press
&
Cycle Test #4:
3RM Push Press

Part B:
6:00 AMRAP:
10 KBS
5 C2B/Pull-up