Workout for Monday, December 7th

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:
1:00 ME single object floor press
1:00 ME Bicycle Crunch
1:00 ME Alt SL RDL
1:00 rest

Part B:
15:00 AMRAP:
30 mountain climber
30 goblet squat
30 mountain climber
30 sit-ups
30 mountain climber
30 KBS

Gym Workout

Part A:
10:00 EMOM:
Min 1) 5 Squat Clean (moderate – heavy)
Min 2) 2 Wall Walks / 30 shoulder taps

Part B:
Every 3:00 for 5 rounds:
50 DU/100 SU
10 Thrusters (95/65)
10 Ring Dip / Box Dip

Workout for Saturday, December 5th

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 class today, get outside!!

Gym Workout

Part A:
Every 2:30 for 6 rounds:
5 Deadlift
+
3 Hang Squat Clean
+
1 Clean & Jerk

Build every round or every other round if possible

Part B:
11:00 AMRAP:
12 Alternating FR Forward Lunge
6 Bar Facing Burpee

Workout for Friday, December 4th

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

Deck of Cards:

Heart = goblet squat
Diamond = SA KB sit-up ea arm
Club = HRPU
Spade = KB Oblique Crunch ea side
Jack = :30 two-foot mountain climber
Queen = :30 jump lunges
King = :30 Plank down-up
Joker = 1:00 Wall sit

Gym Workout

Part A:
10:00 EMOM:
Min 1) 7-10 OHS
Min 2) :45 ME Russian Twist

Part B:
15:00 Clock:
Row/Bike for Cals

Starting with & every 3:00 complete
1 Round:
15 T2B/K2C
15 Heavy RKBS (70/53)

Score is total Cals

Workout for Thursday, December 3rd

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 Alternating FR Reverse Lunge
20 Alternating Bicycle Crunch

Part B:
15:00 AMRAP:
20 Alternating SA DB/KB Snatch
10 Sit-ups
20 Double Pulsing Burpee
10 Sit-ups

Gym Workout

Part A:
Every 2:00 for 7 Rounds:
5 Deadlift

Start moderate and build every round or every other round, finish heavy.

Part B:
7:00 AMRAP:
10 Push-Press(95/65)
10 Box-Jump-Over

Workout for Wednesday, December 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

At Home workout:

Warmup:
5-7 minute

Part A:
5 Rounds:
:40 work / :20 rest
– Crunch w/pause
– Narrow hand push-up
– Cossack Squat

Part B:
5:00 AMRAP:
10 jump lunges
5 burpees

3:00 rest

5:00 AMRAP:
10 goblet squat
6 SA Push-Press (change arm ea round)

Gym Workout

Part A:
3 Rounds:
:40 work / :20 rest:
– Weighted strict K2C/strict K2C
– Weighted Strict Chin-up / Strict Chin-up

Part B:
Every 4:00 for 5 Rounds:
Bike 30/24 cal or Row 500/400 meters
5 Squat clean (135/95)

*Your score is your one slowest round, but log the other round times in the notes*

Workout for Tuesday, December 1st

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

Part A:
Every 2:30 for 6 rounds:
25 KBS
25 two-foot mountain climber

Part B:
15:00 AMRAP:
20 KB Curl
20 Sit-up
10 SA Floor Press ea arm
10 SA Bent-over Row ea arm

Gym Workout

Part A:
30:00 AMRAP:
25 Jump Squat
25 DU/50 SU
25 Hang Snatch (75/55)
25 DU/50 SU
25 Push-up
25 DU/50 SU
3:00 Rest

the round should be done at about 8 intensity

Workout for Monday, November 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 Workout

At Home workout:

Warmup:
5-7 minute moving warmup:

Part A:
16:00 EMOM:
Min 1) 12 Alt weighted SL RDL
Min 2) 10 Oblique Crunch R side
Min 3) 10 Oblique Crunch L side
Min 4) 12 Alt SL weighted glute bridge

Part B:
10:00 AMRAP:
HRPU
SA Thruster ea arm

Start with 2 reps of ea movement, increase by 2 ea round. 2, 4, 6, 8, 10, etc for entire amrap.

Gym Workout

Part A:
12:00 EMOM:
Min 1) 10 Landmine Trunk Rotation R side
Min 2) 10 Landmine Trunk Rotation L side
Min 3) :45 ME Weighted Strict Pull-up / Strict Pull-up

Part B:
For Time: (15:00 Cap)
40-30-20-10
Wallballs (20/14)
10-20-30-40
KBS (53/35)

Workout for Saturday, November 28th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Kiwanis Park (NOW MOVED TO ZOOM).
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 class today.

Gym Workout

Athletic Day Part A:

15:00 EMOM:
Min 1) 5 Power Clean
Min 2) 5-10 Strict Pull-up / Banded
Min 3) :30 Hanging Knee raise

Athletic Day Part A:

Every 3:30 work for 4 Rounds:
6 S2O
12 Alternating Forward Lunge
6 HSPU/Piked/HRPU
12 Deadlift

*Choose a weight that is challenging*
*Must use same weight for all barbell movements*

Workout for Friday, November 27th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Kiwanis Park (NOW MOVED TO ZOOM).
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 class today.

Gym Workout

Open Gym workout:

Part A:
Back Squat: (15:00 cap)
5 x 5 building in weight

Part B:
15:00 AMRAP:
250m Row
10 T2B/K2C
10 Alternating SA Hang clean & jerk

Workout for Thursday, November 26th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Kiwanis Park (NOW MOVED TO ZOOM).
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 class today. Happy Thanksgiving!!

Thanksgiving at home workout:
35:00 EMOM:
Min 1) 10-15 Air squats
Min 2) 10-15 Push-up
Min 3) 10-15 Sit-ups
Min 4) ME Burpees
Min 4) rest

Gym Workout

Thanksgiving workout:

For Time: (37:00 cap)
24-21-18-15-12-9-6-3:
Thrusters (95/65)
Burpee over bar

*1:00 after ea round*