Workout for Friday, December 18th

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 Minute warmup

Part A:
16:00 EMOM:
Min 1) 10 SL RDL L leg
Min 2) 10 SL RDL R leg
Min 3) 10 Split Squat L leg
Min 4) 10 Split Squat R leg

Part B:
12:00 AMRAP:
8 Spiderman Push-up
8 SA Hang Clean and Push press R arm
8 SA Hang Clean and Push press L arm

Gym Workout

Part A:
10:00 EMOM:
Min 1 & 2) 5 Snatch
Min 3 & 4) 4 Snatch
Min 5 & 6) 3 Snatch
Min 7 & 8) 2 Snatch
Min 9 & 10) 1 Snatch

*Try to do all these as squat snatches*
Build in weight

Part B:
14:00 AMRAP:
6 Strict Pull-up / banded pull-up
6 Strict HSPU / Foot elevated push-up
6 Strict T2B/K2C
6 Thruster (95/65)

Workout for Thursday, December 17th

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 minute warmup

Part A:
4 Rounds:
:40 work / :20 rest:
– Dips
– Standing front raise (both hands on kb)
– Forward / Backward Bear Crawl
– Bicycle Crunch

Part B:
20-30-20-30: (15:00 cap)
Alt KB/DB Snatch
floor press (both hands on 1 object)
Russian Twist ea side

Gym Workout

Part A:
Every :90 for 6 Rounds:
10 Sumo Deadlift

Moderate – Heavy

Part B:
Every 3:00 for 5 Rounds:
30 Wallballs (20/14)
30 Two-foot mountain climber

Workout for Wednesday, December 16th

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 Minute warmup

Part A:
Every 2:30 for 6 rounds:
12 SA Thruster (6 ea arm)
12 Burpee over object
12 Crunch

Part B:
3:00 AMRAP:
Jump Lunges

1:00 rest

3:00 AMRAP:
Push-up

1:00 rest:

8:00 AMRAP:
30 Shoulder taps
20 Cossack squat

Gym Workout

Part A:
12:00 EMOM:
Min 1) 5 Tempo Front Squat
Min 2) 5 Tempo Strict Pull-up

Tempo = 31X2

Part B:
3 Rounds for total reps:
:40 work/:20 rest
– Push Press (95/65)
– Supine Grip Bent-over-row (95/65)
– Ring Dips / Box Dips
– Burpee bar hop

Workout for Tuesday, December 15th

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 Minute warmup

Part A:
20:00 EMOM:
Min 1) 7 Tempo Half Kneeling Strict Press (R arm)
Min 2) 7 Tempo SA Supine grip bent over row (R arm)
Min 3) 7 Tempo Half Kneeling strict press (L arm)
Min 4) 7 Tempo Half Kneeling strict press (L arm)
Min 5) :30 Hollow Hold

Tempo =

Part B:
For Time (13:00 cap)
70 Jumping goblet squat
70 Sit-ups
70 RKBS

you can break this up however you want.

Gym Workout

Part A:
16:00 AMRAP:
10 Jumping C2B/Jumping Pull-up
8 HRPU
10 KBS
8 T2B/K2C

Part B:
8:00 AMRAP:
ME Cals Bike/Rower

Workout for Monday, December 14th

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 Minute warmup

Part A:
12:00 AMRAP:
8 SA RKBS
8 SA FR Forward Lunge
8 SA Push Press
8 Hang KB High Pull

**Do entire round on one hand, switch hands at start of next round.**

Part B:
16:00 EMOM:
Min 1) Narrow Hand Push-up
Min 2) Sit-up Stand-up / Sit-up
Min 3) Tall Kneeling Bottom-up KB Curl
Min 4) Flutter Kicks

**Get as much work done in each minute, feel free to rest whenever you need*

Gym Workout

Part A:
3 Rounds:
:45 work / :15 rest
– Weighted Plank Down-up
– SA KB Oblique Crunch R side
– Hollow Rock
– SA KB Oblique Crunch L side

Part B:
For Time: (12:00 Time Cap)
100 DU/200 SU
25 Clean & Jerk (155/105)
100 DU/200 SU

Workout for Saturday, December 12th

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
Gym Workout

Part A:
2 Rounds:
:40 work/:20 rest
– Bottom up kb curl Curls
– DB Tricep Extensions
– Plank down-up
– Hang Power Clean (95/65)

Part B:
10-20-30-20-10: (20:00 cap)
SA OH Forward Lunge (split reps ea hand)
Sit-up
Alt SA DB Squat Clean

Workout for Friday, December 11th

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:
10:00 AMRAP:
20 skate jumps
20 jump squats
10 hrpu

Part B:
4 Rounds for total reps:
1:00 ME KBS
1:00 ME Russian Twist
1:00 ME Alt SA High pull
1:00 ME Burpee over object
1:00 Rest

Gym Workout

Part A:

4 Rounds:

3:00 AMRAP:
20 KBS
20 Burpee
ME Cals on assault bike

5:00 rest

Goal here is to go 100% sprint for the 3:00 AMRAP. Full send, as hard as possible. Score is total cals on the assault bike. Save your rest for the long rests between each round.

Workout for Thursday, December 10th

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:
7:00 warmip

Part A:
Tabata Push-up
1:00 rest
Tabata Hollow Hold
1:00 rest
Tabata superman hold

Part B:
17:00 AMRAP:
30 Jump lunges
15 sit-up stand-up / 20 sit-up
:30 Bear Crawl forward/backward

Gym Workout

Part A:
Every :90 for 6 Rounds:
8 Back squat

Build throughout, get heavy

Part B:
13:00 AMRAP:
10 S2O (135/95)
10 Bar Facing Burpee
10 T2B/K2C

Workout for Wednesday, December 9th

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:
3 Rounds:
:40 work/:20 rest
– Weighted Plank down-up
– SA seated strict press L arm
– Weighted glute bridge
– SA seated strict press R arm
– Bottom up KB curl

Part B:
14:00 Clock:
30-20-10:
Alt SA Snatch
SA Thruster (split reps even on ea hand)

In remaining time

AMRAP Burpees

Gym Workout

Part A:
8:00 AMRAP:
9 G2O (115/75)
9 Pull-ups/Ring-row

3:00 Rest

8:00 AMRAP:
12 Deadlift (115/75)
12 Box Jumps

3:00 Rest

8:00 AMRAP:
15 Wallballs
15 Butterfly Sit-up

Workout for Tuesday, December 8th

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:
35:00 EMOM:
Min 1) 14 Cossack Squat
Min 2) 14 SA Bent-over Row (7 ea)
Min 3) 14 Crunch w/pause
Min 4) 14 Push-up
Min 5) Rest

Gym Workout

Part A:
Every 2:00 for 6 rounds:
8 Strict Press (moderate weight)
8 Strict Chin-up / weighted chin-up

Part B:
2 Rounds For Time: (12:00 cap)
20 DB Box Step-over
20 Alt DB Snatch
20 T2B/K2C