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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

Gym Workout

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

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

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

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)

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

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

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

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