Workout for Saturday, September 11th

Gym Workout

Deload Partner Workout:
For Time w/Partner: (36:00 cap)
** Buy in: 4k row **
then
3 Rounds:
22 Hang Snatch (75/55)
22 Front Squat (75/55)
22 T2B/K2C
22 Ring Dip/Box Dip

1 work / 1 rest
Split work

 

Workout for Friday, September 10th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
At Home 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

Deload Part A:
3 Rounds:
:40 work / :20 rest
– Barbell Good-morning
– Barbell B.O.R w/supine grip
– Barbell Curl
– Barbell Floor Press

**Empty Bar**

Deload Part B:
2 Rounds For Time: (11:00 cap)
40 Wallballs
30 Burpees

Workout for Thursday, September 9th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Outdoor Workout

Warmup:
5-7 minutes

Part A:
Tabata Plank Up/Down
2:00 rest
Tabata KB Curl
2:00 rest
Tabata KB Goblet Squat

Part B:
16:00 AMRAP:
21 KBS
15 Sit-ups
9 Burpee over KB

Gym Workout

Deload Part A:
30:00 AMRAP @ moderate sustain
400m run/500m row/.7mile bike
75 DU / 150 SU
20 Hang Clean & Push Jerk
30 Alt Oblique Sit-up
2:00 – 3:00 rest

**Weight for C&J is light – moderate

Workout for Wednesday, September 8th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
At Home 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

Deload Part A:
12:00 EMOM:
Min 1) 6-10 Strict K2C/Weighted
Min 2) 10 Tempo Dynamic SL Step-up (R)
Min 3) 10 Tempo Dynamic SL Step-up (L)

Tempo = slow lower

Deload Part B:
Every 3:00 x 4 rounds:
30 Jump Lunges
30 Two-Foot MTN Climber
30 KB SDHP

Workout for Tuesday, September 7th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Outdoor Workout

At home / Outdoor workout

Warmup:
5-7 minutes

Part A:
3 rounds:
:40 ME Spiderman Push-up
:20 rest
:40 ME jump squats
:20 rest
:40 ME Spiderman Plank
:20 rest

Part B:
3 Rounds: (24:00 cap)
Run around park
Walking lunge D&B tennis court
20 Burpees

Gym Workout

Deload Part A:
3 Rounds:
:30 work / :30 rest
– Plank Down-Up
– Tempo Ring Row
– Flutter Kick
– Tempo Push-up

Tempo = :03 Lower

Deload Part B:
9:00 AMRAP:
13 KBS
10 Box Jump Over

*no lateral jumps*

Workout for Saturday, September 4th

Gym Workout

2-Person workout: 1.vs.1 style
For Time: (40:00 cap)
150 Wallballs each

The goal is to finish your 150 wallballs before your partner. However, you can only do wallballs while the other partner works through:
25 KBS
10 Burpee

Keep switching places after athlete finishes swings and burpees. If one athlete finishes all the wallballs, the other athlete can just finish all their remaining wallballs.

You will want to be agressive on both parts, you want to get as many wallballs as you can in that short time, but you also want to move fast through the swings and burpees so your partner does not have a lot of time for wallballs

Keep a whiteboard with you so you can keep track of your reps. . make sure you get all your reps.

Workout for Friday, September 3rd

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
At Home 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

Cycle Re-Test #3
5:00 AMRAP:
Total DIstance HSW (25ft segments)
or
ME Wall Walks
or
ME Foot elevated Shoulder Taps (feet on plate)

For Time: 17:00 Cap
400m run
15 Squat Snatch/Power Snatch (95/65)
400m run
10 Squat Snatch/Power Snatch (115/75)
400m run
5 Squat Snatch/Power Snatch (135/95)
400m run

**Modify the weight down if you need to, but try to build in weight each round if possible.

**If you want an added challenge, wear a vest**

Workout for Thursday, September 2nd

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Outdoor Workout

At home workout / Outdoor workout

Warmup:
5-7 minutes

Part A:
Deck of Card:

Hearts = DB Snatch ea hand
Diamonds = DB Goblet Squat
Spades = Plyo Push-up
Clubs = Oblique Sit-up ea side
Jacks = :30 Flutter Kicks
Queens = :30 Alt Spiderman Plank
Kings = 15 burpees
Jokers = 10 shuttle springs (down and back green part of court)

Gym Workout

Every 3:00 x 3 rounds:
12/10 Cal Assault Bike
12 FR Forward Lunge (135/95)
ME T2B in remaining time

Score is total T2B

**2:00 rest between rounds

Every 3:00 x 3 rounds:
500m Row
ME Front Squat (95/65)

Score is total Front Squat

**2:00 rest between rounds**

5:00 rest between workouts

Workout for Wednesday, September 1st

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
At Home 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

*can break up however possible

Gym Workout

Cycle Re-Test #2
25:00 AMRAP:
5 Pull-ups/standardized ring-row
10 Push-up/ push-up to box
15 Back Squat (Empty Bar)/Air squat

Workout for Tuesday, August 31st

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Outdoor Workout

Outdoor/at home workout:

warmup:
5-7 minutes

Part A:
4 Rounds:
:40 work / :20 rest
– jump lunges w/hands on head
– two foot moutnain climber
– crunches
– Push-up static hold

Part B:
7:00 AMRAP:
12 KB Thruster
12 sit-up stand up / 15 sit-up

2:00 rest

7:00 AMRAP:
5 Shuttle Sprint
10 KB SDHP
15 KBS

Gym Workout

3 Rounds:
:45 work / :15 rest
– KB Plank Pull-through
– KB Curl + Press
– Alt SL Weighted Glute Bridge

10:00 AMRAP:
200m Run
50 DU/100 SU
20 Alt DB Snatch