Workout for Wednesday, June 9th

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

Warmup:
8:00 warmup pace:
10 Kang Squat
5 inchworm + push-up
30 jumping jack

Part A:
4 Rounds:
10 Curls (5 sa curls ea)
:30 Hollow Hold
10 FR step-up (5 ea side)
:30 Plank

Part B:
9-15-21-15-9:
RKBS
Goblet Squat
burpee over kb

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 6 Double Pulsing Back Squat (65%-70% 3RM)
Min 2) 12 Floor Press

Build Day Part A:
15:00 AMRAP for Quality:
4 Alt Turkish Get-up
6 Heavy Deadlift
8 Tempo Front Raise w/plate
10 Strict Ring Dip / 12 Box Dip
12 Pause Crunch

Tempo = :03 lower
Pause = :03 Pause at top of crunch

Workout for Tuesday, June 8th

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

Warmup:
5-7 minute moving warmup

Part A:
12:00 EMOM:
Min 1) 14 Cossack Squat
Mn 2) 20 two foot mtn climber
Min 3) :30 flutter kick

Part B:
15:00 AMRAP:
1 Shuttle Sprint
15 push-ups
1 Shuttle Sprint
20 butterfly sit-up
1 Shuttle Sprint
25 jumping Air Squat

Gym Workout

Engine Day:
32:00 EMOM:
Min 1) 16 Wallballs
Min 2) 16 Horizontal Pull-up
Min 3) 16 Heavy RKBS
Min 4) 16 Abmat Sit-up

Workout for Monday, June 7th

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


3 Rounds:
12 Broomstick goodmorning
12 Broomstick passthrough
12 Alt Bromstick OH Lunge w/twist
30 Jumping Jacks

Part A:
A1) Split Squat:
3×5 ea leg

A2) Weighted push-up/push-up:
3xME

Part B:
4 Rounds for total reps:
:45 ME Goblet Squat
:15 rest
:45 ME RKBS/Object swing
:15 Rest
:45 ME Chair Dips
:15 rest

Gym Workout

Athletic Day Part A:
Every :90 for 6 rounds:
High Hang Squat Clean
+
Hang Squat Clean
+
Squat Clean
+
Jerk

*done as complex
*try to build in weight ea round

Athletic Day Part B:
For Time: (15:00 cap)
800m run
10 Alt SA Devils Press
10 T2B/K2C
400m run
20 Alt SA Devils Press
20 T2B/K2C
200m run

Workout for Saturday, June 5th

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

Engine Day Partner workout:

35:00 AMRAP:

Athlete 1:
200m farmers carry

Athlete 2:
1 Round:
15 Single KB Squat Cluster
15 Box Jump
15/12 Cal Bike

Switch when A1 finishes farmers carry AND A2 finishes 1 round of work.

Workout for Friday, June 4th

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

At home workout

Warmup:
3 Rounds:
:30 jog in place
:30 air squats
:30 push-up
:30 Skate Jump
:30 sit-up

Part A:
14:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
5:00 AMRAP:
5 Burpees
5 Crunches

*Then*

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

Gym Workout

Build Day Part A:
8:00 EMOM:
Min 1) 8 Back Squat
Min 2) 5 Front Squat

Barbell = 55%-65% 3RM Back squat

Build Day Part B:
15:00 AMRAP for quality:
4 Heavy Power Clean
12 KB Plank Pull-through
4 Alternating Turkish Get-up
12 Deadlift w/:03 pause at top

deadlift weight is same as power clean & it is with double overhand grip

Workout for Thursday, June 3rd

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

At home / Outdoor workout

Warmup:
2 rounds:
:30 jog
:30 bear crawl
:30 jog
:30 walking lunge
:30 jog
:30 jump squats
:30 jog
:30 broad jump

Part A:
12:00 AMRAP:
Bear Crawl SB pull from one fence to other
16 Burpees
16 Bicycle crunch

Part B:
12:00 AMRAP:
12 sandbag deadlift
10 sandbag thrusters (switch side of head ea rep)
8 spiderman push-up

Gym Workout

Athletic Day Part A:
4 Rounds:
:40 work/:20 rest
– Hang Power Snatch
– Bicycle Crunch
– Strict weighted K2C

Athletic Day Part B:
9:00 AMRAP
15 Wallballs
30 Russian twist w/wallball (15 ea side)
15 Ring dips / box dips

Workout for Wednesday, June 2nd

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

At home workout:

Warmup:
7:00 moderate pace:
30 jumping jacks
5 burpees
30 shoudler taps
10 Air squats
30 flutter kicks

Part A:
4 Rounds:
12 Curls/8 SA Curls ea arm
12 Floor Press/8 SA floor press ea arm
12 Bent-Over-Row/8 SA BOR ea arm

Part B:
2-4-6-8. . . for 16:00:
Sit-up Stand-up/Sit-up
Front Squat
KBS

Gym Workout

Athletic Day Part A:
Every 3:00 for 4 rounds:
50 DU/100 SU
6 Burpee Box Jump-over
8 Ring Dip/Box Dip

Athletic Day Part B:
4×3:00 AMRAP w/1:00 rest between
200m run
10 Pull-ups
ME KBS (53/35)

Workout for Tuesday, June 1st

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

At home / Outdoor workout

Warmup:
2 rounds:
1 lap around courts
20 lunges w/shoulder stretch
15 air squats
Bear crawl from one fence to other

Part A:
2 rounds:
:45 ME plyo push-ups
:15 rest
:45 ME jump squats
:15 rest
:45 ME crunches
:15

Part B:
3 Rounds: (24:00 cap)
4 laps around tennis court
12 Burpee broad jump
50 two-foot mountain climber
12 sit-up stand-up/ 15 sit-up

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 12 Alt DB/KB SL RDL
Min 2) 12 Alt Weighted Cossack Squat
Min 3) 12 SA Seated Strict Press (6 ea)

Build Day Part B:
11:00 for quality:
14 Alternating Barbell Front Rack Step-up
7 SA Bent-over-row (ea hand)
7 SA OBlique Crunch (ea hand)
14 Spiderman Plank

Workout for Monday, May 31st

Gym Workout

“MURPH”

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Wear a vest*

*Multiple options to break up and scale will be available.

At Home 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

Workout for Saturday, May 29th

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

37:00 AMRAP w/partner:
50 SDHP
50 AbMat Sit-up
50 Hang Snatch
50 Jumping C2B/Jumping Pull-up
200m Run w/partner ea holding 1 side to sandbag

*Split Reps Evenly
*1 Athlete work/1 holding sandbag in bear hug
*Every time sandbag touches ground = 5 syncro burpees*
EMPTY BARBELL FOR ENTIRE WORKOUT