Workout for Friday, May 28th

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

Build Day Part A:
3 Rounds:
:40 work/:20 rest
-SL FR Step-up (r leg)
-SL FR Step-up (l leg)
-Plank Down-Up
-Strict T2B/K2C (Weighted)

Build Day Part B:
14:00 for quality:
8 Strict Press (75% 3RM Strict Press)
10 Pause supine grip bent-over-row
12 KB Oblique crunch ea side

Pause for :03 at top to row. The row weight and press weight are the same.

Workout for Thursday, May 27th

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

Athletic Day Part A:
15:00 EMOM:
Min 1) 2 Power snatch (heavy)
Min 2) 12 Strict Ring dips/18 box dips
Min 3) 24 two-foot mtn climber

Athletic Day Part B:
3×3:30 AMRAP:
15 wallballs
8 C2B/Pull-up

2:00 rest between amraps

Workout for Wednesday, May 26th

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

Build Day Part A:
10:00 to find heavy triple front squat

3:00 rest

4:00 AMRAP:
ME Front Squats @ 60%-70% heavy triple

Build Day Part B:
10:00 AMRAP For quality:
5 Strict Weighted Pull-up
10 Deadlifts (Heavy)
15 DB Floor Press

Workout for Tuesday, May 25th

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

warmup:
2 rounds:
1 lap around court
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:
14:00 AMRAP:
12 sit-up stand up / 15 sit-up
12 Sandbag Deadlift
12 Spiderman Push-ups
12 Sadbag Front Squat

Gym Workout

Engine Day:

AMRAP 30:00
Buy-in run
14 Push Press @ 55%-65% 3RM
20 WB Knee Tuck
26 DBL KB/DB OH Forward Lunge
Cash-out Run after 30:00

**If your mile time was:
under 8:00 run 1 mile
between 8:00 and 9:30 run 1200m
between 9:30 and 11:00 run 800m
over 11:00 run 600m

**The scaled option for the lunges is double kb/db front rack forward lunge**

Workout for Monday, May 24th

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

Athletic Day Part A:
Every 3:00 for 4 rounds:
400m run

These should be extremely hard runs. Log times for each lap

Athletic Day Part A:

21-15-9: (15:00 cap)
HSPU/HRPU
Squat Clean (135/95)

Workout for Saturday, May 22nd

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

Partner Engine Workout:

For Time w/partner: (40:00 cap)

150 wallballs
50 Cal Row
150 Push-Press (light-ish)
50 Cal Row
150 Oblique Sit-ups
50 Cal Row
150 wallballs

**Athletes split reps evenly.**
**Must complete all reps of movement before moving on to next movement.**

Workout for Friday, May 21st

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

Warmup:
5-7 minutes

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:
4:00 EMOM:
5 Back Squat @ 65% 3RM

2:00 rest

4:00 EMOM:
4 Back Squat @ 75% 3RM

2:00 rest

4:00 EMOM:
3 Back Squat @ 85% 3RM

Build Day Part B:
3 Rounds:
1:00 work / :30 rest
– Empty bar curls
– Seated Tricep Extension
– Horizontal Pull-up
– Seated Strict Press w/empty bar

Workout for Thursday, May 20th

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

Outdoor workout / at home workout:

Warmup:
4 laps around inside of tennis courts
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:
4 laps inside fence
Bear crawl around inside of fence
25 side plank paise L side
25 cossack squats ea leg
25 Side plank raise R side
25 double pulsing air squat
Broad jump around inside of fence
4 laps inside fence

Gym Workout

Athletic Day:
3 Rounds:
:40 work / :20 rest
– Deadlift (moderate weight)
– K2C on rings/hanging
– Ring dips / Box dips
– Strict Pull-ups/banded pull-ups

Athletic Day Part B:
8:00 AMRAP:
3 Squat Snatch (moderate)
6 Burpee over the bar

Can do power snatch if unable to perform squat snatch

Workout for Wednesday, May 19th

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

Warmup:
5-7 minutes

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

Engine Day:
35:00 AMRAP:
12 KB/DB Box step-up (kb/db ea hand)
12 SA KB/DB Hang Snatch (6 ea arm then switch)
12 Sit-up

**Starting with and every 5:00 complete 400m run

Workout for Tuesday, May 18th

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

warmup:
1 lap around tennis court
25 air squats
25 burpees

Part A:
18:00 EMOM:
Min 1) 10 Slow lower push-up (:03 lower)
Min 2) 14 Cossack Squat
Min 3) :40 Flutter kicks

Part B:
15:00 AMRAP:
Walking lunge
Side shuffle
15 burpee
Bear Crawl
Side Shuffle
15 burpee

*Start on 1 fence, do movement to other fence, switch movements and move back to first fence.

Gym Workout

Athletic Day Part A:
Every 3:00 x 5 rounds
Run 200m
10 DB Thrusters

Score is total working time…
example:
round 1 = 1:48
round 2 = 2:10
total time = 3:58
only count the time it takes to finish the work inside of that round, so push the pace

Athletic Day Part B:
For Time: (12:00 cap)
75 DU/150 SU
25 Wide-hand Push-up
25 T2B/K2C
75 DU/150 SU
25 Narrow-hand Push-up
25 T2B/K2C
75 DU / 150 SU