Workout for Saturday, January 2nd

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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 Workout today

Gym Workout

32:00 AMRAP:
15 Box jumps
15 Narrow Hand Push-up
15 Back squat (155/105)
15 Sit-up Stand-up / 20 Sit-up
30 cal row / 21 cal bike
2:00 rest

Workout for Thursday, December 31st

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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.)
Gym Workout

At Home workout / Open gym workout:

Warmup:
5-7 Minutes

Deck of Cards:

Heart = Burpee High Jump
Diamond = Plyo Push-up (narrow if possible)
Club = Hang Clean & S2O ea arm
Spade = Bicycle Crunch ea side
Jack = :30 Bear Crawl
Queen = :30 two-foot mountain climber
King = :30 Hollow Hold
Joker = 1:00 Jumping Air Squat

Workout for Wednesday, December 30th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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 WorkoutAt home workout:

Warmup:
5-7 minutes

Part A:
Every 3:00 for 5 Rounds
12 Split Squat ea leg
12 Weighted narrow hand push-up:

Part B:
4 Rounds for total reps:
:45 ME Jump Lunges
:15 rest
:45 ME RKBS/Object swing
:15 Rest
:45 ME Chair Dips
:15 rest
:45 Hollow Hold

Gym Workout

Part A:
15:00 EMOM:
Min 1) 2-4 Alternating Turkish Get-up
Min 2) 12 Alternating weighted sl glute bridge
Min 3) :45 Russian Twist

Part B:
13:00 AMRAP:
ME RKBS (70/53)

Starting with and EMOM = 6 Burpee box jump over

Score is total RKBS

Workout for Tuesday, December 29th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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:
4 Rounds:
:40 work / :20 rest
– Alternating SL KB RDL
– KB Front Raise
– Jumping Goblet Squat
– Straddle Leg lift

Part B:
2×6:00 AMRAP:
10 Sit-up Stand-up / 15 sit-ups
50 mountain climbers
20 OH Forward Lunge (10 ea arm)

Gym Workout

Part A:
3 Rounds:
:40 work / :20 rest
– Alternating SL KB RDL
– Empty Bar Strict Press
– Jumping Goblet Squat
Straddle Leg lift


Part B:
9:00 AMRAP:
13 Power Snatch (75/55)
7 C2B / Pull-up

Workout for Monday, December 28th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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:
16:00 EMOM:
Min 1) 16 Weighted Levetation squat (6 ea leg)
Min 2) :45 weighted plank Down-up
Min 3) 12 superman raise w/brief pause at top

Part B:
34-28-22-16-10:
Alternating SA squat cluster
butterly sit-up
Push-up

 

Gym Workout

Part A:
Every 2:00 for 5 Rounds:
3 Heavy Power Clean
10 Wallballs

Start heavy and stay heavy with power clean

Part B:
3 Rounds For Time: (15:00 Cap)
100 DU/200 SU
12 Double DB/KB Thruster (50/35)(53/35)
12 T2B/K2C
12 SA Alternating Devils Press

Workout for Thursday, December 24th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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.)
Gym Workout

Option 1:
For Time: (40:00 cap)
12 Days of Christmas:
1 S2O
2 Front Squat
3 Hang Clean
4 Deadlift
5 T2B/K2C
6 Burpee Bar touch
7 C2B/Pull-up/Ring-Row
8 HRPU
9 KBS
10 Alternating FR Forward Lunge
11 Ring Dip / Box Dip
12 Thrusters

Choose your weight depending on your ability and how hard you want to make this. Choose the weight that will be difficult and will also allow you to finish before the time cap:

(75/55) (95/65) (135/95)

Option 2:
Part A:
16:00 EMOM:
Min 1) SA Oblique crunch R side
Min 2) SA Oblique crunch L side
Min 3) SA Floor Press (R side)
Min 4) SA Floor Press (L side)

Part B:
Every 2:00 For 8 rounds:
15 KBS
10 Ring Dips
5 Pull-up

Workout for Wednesday, December 23rd

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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:
15:00 EMOM:
Min 1) 8 Alt SA Squat Clean
Min 2) 6 SA Push Press ea arm
Min 3) :45 Plank w/KB pull-through

Part B:
14:00 AMRAP:
20 Alternating SA FR Forward Lunge (10 ea arm)
12 Narrow hand Push-up
20 Alt SA KB/DB Snatch (10 ea arm)
12 Crunch w/:02 pause

Gym Workout

Part A:
30:00 Running Clock
27-24-21-18-15-12-9:
Cals assault bike
sit-up

**After every round, complete:
1 Round:
5 Pull-ups
10 Push-ups
15 Air Squats

IN REMAINING TIME:
AMRAP:
5 pull-ups
10 push-ups
15 Air squats

Score is total Rounds and reps of the remaining time amrap

*If there are no bikes, you can row*

Workout for Tuesday, December 22nd

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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 9 rounds:
15 KBS
10 Burpee over kb

Part B:
Tabata Crunch w/pause
1:00 rest
Tabata Superman raise
1:00 rest
Tabata Spiderman Push-up

Gym Workout

Part A:
Every :90 for 6 Rounds:
7 Back Squat

*Build in weight

Part B:
15:00 AMRAP:
5 Squat Snatch
9 T2B/K2C
13 Wallball

Workout for Monday, December 21st

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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:
16:00 EMOM:
Min 1) 6 SA Tempo Thruster (R arm)
Min 2) 6 SA Tempo Bent-over Row (R amr)
Min 3) 6 SA Tempo Thruster (L arm)
Min 4) 6 SA Tempo Thruster (L arm)

Tempo = 31X 2

Part B:
Every 3:00 for 5 Rounds:
30 jumping goblet squat
20 Sit-up (can add kb)
10 plyo Push-up

Gym Workout

Part A:
:30-:40-:45 work /:30-:20:-15 rest:
– Plank Down-Up / Plank
– Tall Kneeling Bicep Curl w/empty barbell
– Strict K2C / Weighed Strict K2C

Part B:
For Time: (16:00 Cap)
50 Alternating SA DB Snatch
40 Alternating DB Front Rack Box Step-up (20 reps ea arm)
30 DB Jumping Goblet Squat
20 SA Push Press (10 ea arm)
100 DU/200 SU

DB = (50/35)
Box = (24″/20″)

**Same DB Through whole workout*

Workout for Saturday, December 19th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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

32:00 AMRAP:
15 Box jumps
15 Back squat
10 SA Push Press R arm
10 SA Push Press L arm
20 cal row / 14 cal bike
2:00 rest

Back squat should be heavy enough you have to break at least once ea round