Blog | Page 4 of 190 | MontanaFit

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

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

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

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

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

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

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.

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)

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

Gym Workout