Workout for Wednesday, August 18th

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

Engine Day:
15:00 AMRAP:
200m run
20 Horizontal Pull-up
20 Crunch
20 Jumping Air Squat

5:00 rest

15:00 AMRAP:
200m run
10 Pull-up
10 T2B/K2C
10 Jumping Goblet Squat

Workout for Tuesday, August 17th

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

warmup:
5-8 minutes

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

Part B:
16:00 AMRAP:
Walking lunge to fence
Sprint to fence
20 Jumping air squat
20 burpee
bear crawl to Fence
Sprint to Fence

Gym Workout

Athletic Day Part A:
Every 2:00 x 5 rounds
Barbell Complex: AHAP
3 Hang Snatch Pull
+
2 Hang Snatch
+
2 Squat Snatch

Try to build in weight each set, see how heavy you can get

Athletic Day Part B:
For Time: (13:00 Cap)
30 HSPU/HRPU
50 Alt SA DB Hang Clean & Jerk
30 Burpees

Workout for Monday, August 16th

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

Build Day Part A:
10:00 EMOM:
Min 1) 6 Tempo Deadlift @ 80% 3RM
Min 2) 6 Tempo Weighted Strict K2C

Tempo = :03 lower

12:00 AMRAP for total reps:
ME Barbell Bent-over Row in 1 set
ME DB Floor Press in 1 set
ME Strict Pull-up in 1 set
ME Push Press in 1 set

**Same weight for B.O.R & Push Press

Workout for Saturday, August 14th

Gym Workout

For Time with Partner: (40:00 cap)
400m run together
100 KBS
400m run together
100 Goblet Squats
400m run together
100 Sit-ups
400m run together
100 KBS

*Use same KB for goblet squats and kbs. SHould be able to do at least 15-20 swings unbroken at that weight

*1 work / 1 rest
* split reps evenly

Workout for Friday, August 13th

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

At home workout:

Warmup:
8:00 moderate pace:
6 squat up/over
5 inchworm + push-up
50 jumps w/heels to ground
10 big arm circles ea direction
10 big torso twist ea direction

Part A:
“Deck of Cards”
Hearts =Plyo Push-up
Diamonds = Jump lunges ea leg
Spades =SA Thrusters ea arm
Clubs = Burpee + Squat jump
Jacks = :45 Plank from hands
Queens = :45 Flutter Kicks
Kings = :45 C.F.E.
Jokers = 50 Goblet Squat

Gym Workout

Build Day Part A:
15:00 clock
2 x 6 Deadlift @ 80% 3RM
2 x 5 Deadlift @ 85% 3RM
2 x 4 Deadlift @ 90% 3RM

Build Day Part B:
3 Rounds:
:40 work / :20 rest
– Strict Chin-up
– Alt Bicycle Crunch
– Alt FR Reverse Lunge (moderate-heavy)
– Weighted Plank Down/up

Workout for Thursday, August 12th

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

Outdoor / at home workout:

Warmup:
400m easy jog
2 rounds:
20 skate jumps
10 air squats
20 jumping jacks
10 cossack squat

Part A:
Every 5:00 for 15:00:
400m run
30 jump squat
15 sit-up

Part B:
15:00 EMOM:
Min 1) 10 burpees
Min 2) :30 Plank from hands
Min 3) 10 push-ups

Gym Workout

Athletic Day:
7:00 AMRAP:
10/8 cal assault bike
10 DB Thrusters

5:00 rest

7:00 AMRAP:
10/8 cal Row
10 Burpee over the rower

5:00 rest

7:00 AMRAP:
50 DU/100 SU
10 T2B/K2C

Can go in any order you choose

Workout for Wednesday, August 11th

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

Warmup:
3 Rounds:
8 air squats
:30 ski jump
8 sumo air squats
:30 C.F.E
8 air squat up/over

Part A:
4 Rounds:
7 Pause Front Squat w/:03 pause in bottom
7 Single Arm Floor press ea arm
:30 Hollow hold

Part B:
13:00 AMRAP:
13 Plyo push-up
13 squat jump
13 sit-up

Gym Workout

Build Day:
12:00 EMOM:
Min 1) 8 Back Squat (heavy)
Min 2) 15 Wallball Knee Tuck
Min 3) 8 Tempo Floor Press

Tempo = :02 at top / :02 lower

12:00 for quality:
Single-arm Bent-over-row ea hand
Sumo Deadlift (moderate – heavy)
Strict Ring Dip/Box Dip

Start with 1 rep of each, then 2 of each, 3 of each, etc. . .until the 12:00 is over.

Workout for Tuesday, August 10th

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

outdoor / at home workout:

warmup:
2 laps around track
then
2 rounds:
10 burpees
10 lunges w/shoulder stretch
1 kareoke to track and back

Part A:
Every 3:00 for 12:00
Shuttle Sprint
broad jump to fence and Back

Part B:
20:00 EMOM:
Min 1) 15 push-up
Min 2) 20 air squat
Min 3) 15 sit-up
Min 4) 20 jump lunges

Gym Workout

Engine Day:
9 Rounds for total reps:
:30 work / :30 rest
– Box Jump
– Hang Squat Clean (95/65)
– HRPU
– Push Press (95/65)

Workout for Monday, August 9th

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


Warmup:
3 Rounds:
:30 Jumping Jacks
:30 Lunges
:30 forward/reverse arm circles
:30 inchworms
:30 Torso Twist

Part A:
Core Blast:
4 Rounds:
:30 Laying Knee Tuck
:15 rest
:30 Plank
:15 rest
:30 Crunches
:15 rest
:30 Supine Plank
:15 rest

For Time:
50 Goblet Squat
40 Plank Down/Up
50 Goblet Squat
40 Laying Knee Tuck
50 Goblet Squat
40 HRPU

Gym Workout

Athletic Day Part A:
Every 3:00 x 5 Rounds:
200m run
10 Wallballs
10 Pull-ups/Ring Rows

Athletic Day Part B:
10:00 AMRAP:
12 Deadlifts @ 50% 3RM
12 Abmat Sit-up
50ft HSW/3 Wall walks/30 Shoulder taps