Workout for Monday, August 30th

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

Cycle Re-Test #1
20:00 to find 3RM Deadlift

**You can do these as singles as long as the entire set of 3 is done within :20 or :30*

Part B:
5:00 AMRAP:
3 Power Clean (95/65)
2 Burpee Over Barbell

Workout for Friday, August 27th

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

Engine Day:
36:00 AMRAP @ hard sustain pace:
400m Run w/Sandbag on shoulders
20 Sandbag Back Squat
15 Sit-up Stand-up / 20 Sit-up
10 Burpees over Sandbag
2:00 rest

Workout for Thursday, August 26th

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

Athletic Day Part A:

Every 3:00 for 4 rounds:
25 / 20 Cal Assault Bike
10 DB Squat Clean Thruster

Athletic Day Part B:
12:00 AMRAP:
50 DU/100 SU
9 Snatch
18 Alt FR Forward Lunge
9 Ring Dip / Box Dip

Same weight for snatch and forward lunge

Workout for Wednesday, August 25th

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

Build Day:
15:00 Clock:

8 Deadlift @ 60%
7 Deadlift @ 65%
6 Deadlift @ 70%
5 Deadlift @ 75%
4 Deadlift @ 80%
3 Deadlift @ 85%
3 Deadlift @ 90%

Build Day Part B:
12:00 AMRAP For Quality:
6 Front Squats (Heavy)
6 Strict Chin-up / Banded Chin-up
6 SA KB Sit-up ea hand
6 KB Front Raise

Workout for Tuesday, August 24th

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

warmup:
1 lap around track jogging
25 air squats
25 burpees

Part A:
18:00 EMOM:
Min 1) 10 spiderman push-up
Min 2) 15 jump squat
Min 3) :30 hollow hold

Part B:
15:00 AMRAP:
Walking lunge to track and back
shuttle run to track back
15 burpee
bear crawl to track and back
shuttle run to track and back

Gym Workout

Engine day:
For Total Reps:

0:00 – 5:00: Burpee Bar Touch

5:00 – 10:00: REST

10:00 – 14:00: Alt DB Snatch

14:00 – 18:00: REST

18:00 – 21:00: Push Press (75/55)

21:00 – 24:00: REST

24:00 – 26:00: Box Jump Over

26:00 – 28:00: REST

28:00 – 29:00: SDHP (75/55)

Workout for Monday, April 23rd

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

Warmup:
3 Rounds:
10 Deadbug
10 goodmorning/rdl
10 cossack squat

*then*

2 rounds:
:30 wall-sit
10 Kick-sit

Part A:
12:00 AMRAP:
5 SA DB/KB Deadlift
5 SA DB/KB Snatch
5 SA Front Squat
*Switch hands after full round

Part B:
16:00 EMOM:
1) :40 Weighted Plank from hands
2) :40 Double pulsing air squat
3) :40 Bicycle Crunch
4) :40 two foot mountain climbers

Gym Workout

Athletic Day Part A:
4 Rounds:
:45 work / :15 rest
– HSW/Wall Walk/Shoulder Tap
– Strict T2B/Strict K2C

Athletic Day Part B:
2 Rounds for time: (16:00 cap)
20 Hang Clean (95/65)
30 C2B/Pull-up/Ring-row
40 Wallballs

Workout for Saturday, August 21st

Gym Workout

2-person team workout:
6 Rounds for time: (35:00 cap)
15 Deadlift (205/145)
15 Cal Assault Bike
15 Ring Push-up
15 Wallballs
15 Sit-up

Athletes switch after each movement

Workout for Friday, August 20th

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

Athletic Day Part A:
12:00 clock

Find heavy double Clean & Jerk

**Can be done as singles, as long as you start the second rep within 10 seconds of finishing the first rep

Athletic Day Part B:
11:00 AMRAP:
75ft HSW/3 Wall Walk/30 SHoulder tap
15 Back Squat (135/95)
75 DU/150 SU
15 Box Jumps

Workout for Thursday, August 19th

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


Warmup:
5-8 minutes

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:
2 rounds for time:
4 laps inside fence
25 side plank paise L side
25 cossack squats ea leg
25 Side plank raise R side

Gym Workout

Build Day Part B:
Every 3:00 x 5 rounds:
20 Oblique Sit-up
15 Strict Ring Dip/Box Dip
10 Strict Press

Build Day Part B:
3 Rounds:
:45 work / :15 rest
– SA KB Sit-up R arm
– DB Box Step-up R leg
– SA KB Sit-up L arm
– DB Box Step-up L Leg

Hold Set of DB in each hand for the step-ups