Workout for Friday, August 6th

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

At home workout:
Warmup:
2 rounds of :40 on/:20 rest
small jumps
ski jumps
burpees
RDL w/ object

Part A:
12:00 EMOM:
Min 1) 12 front raise
Min 2) 7 plyo push-up
Min 3) :30 hollow hold

Part B:
Every 3:00 for 18:00
12 G2O w/plate
20 jump squat
12 SA KB sit-up (6 ea hand)

Gym Workout

Build Day Part A:
9:00 EMOM:
Min 1) 10 Alternating SL weighted glute bridge w/pause
MIn 2) 10 SA KB Sit-up (6 ea hand)
Min 3) 10 Superman Raise w/pause

For Time (18:00 cap)
20 Deadlift @ 70% 3RM
5 Box Jumps
5 T2B/K2C
15 Deadlift 75% 3RM
10 Box Jump
10 T2B/K2C
10 Deadlift 80% 3RM
15 Box Jump
15 T2B/K2C
5 Deadlift @ 85% 3RM
20 Box jump
20 T2B/K2C

Workout for Thursday, August 5th

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

Warmup:
5-7 minutes

Part A:
Every 2:00 for 12:00
15 KBS
Shuttle Sprint

Part B:
10 to 1 to 10 (30:00 cap)
Burpee broad jump
situps

(Shuttle sprint = start at one side of fence, sprint to middle, sprint back to start, sprint to opposit fence, sprint to start)

Gym Workout

Engine Day:
40:00 AMRAP @ hard sustainable pace:
200m heavy suitcase carry (switch hands @ turn-around)
20 Feet elevated Push-ups (feet on box or plates)
20 Horizontal Pull-up
30 Wallballs
30 KBS
200m run
1:30 – 3:00 rest

Workout for Wednesday, August 4th

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

Warmup:
8:00 warmup pace:
10 Kang Squat
5 inchworm + push-up
30 jumping jack

Part A:
4 Rounds:
10 Curls (5 sa curls ea)
:30 Hollow Hold
10 FR step-up (5 ea side)
:30 Plank

Part B:
9-15-21-15-9:
RKBS
Goblet Squat
burpee over kb

Gym Workout

Athletic Day Part A:
8:00 Clock:
Find heavy single Power Clean

rest 2:00

:90 AMRAP x 2 rounds
ME Power Clean @ 60% heavy single from today

:90 rest between rounds

Athletic Day Part B:
For Time: (10:00 cap)
21-15-9:
DB Thruster (50/35)
Ring Dip/Box Dips

**For added challenge, athlets can change the thruster to a HANG CLUSTER, still holding db in ea hand**

Workout for Tuesday, August 3rd

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


Warmup:
5-7 minutes

Part A:
12:00 EMOM:
Min 1) 20 jump lunges
Mn 2) 20 two foot mtn climber
Min 3) :30 flutter kick

Part B:
6 Rounds for time:
15 push-ups
30 butterfly sit-up
50 airsquat

Gym Workout

Engine Day:
Every 4:00 for 9 rounds:
40 DU / 80 SU
15 Hang Power Snatch (75/55)
12 Burpee over Bar
9 K2E/K2C

Workout for Monday, August 2nd

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

At home workout:
3 Rounds:
12 Broomstick goodmorning
12 Broomstick passthrough
12 Alt Bromstick OH Lunge w/twist
30 Jumping Jacks

Part A:
A1) Split Squat:
3×5 ea leg

A2) Weighted push-up/push-up:
3xME

Part B:
4 Rounds for total reps:
:45 ME Goblet Squat
:15 rest
:45 ME RKBS/Object swing
:15 Rest
:45 ME Chair Dips
:15 rest

Gym Workout

Build Day Part A:
3 Rounds:
:40 work / :20 rest
– Tempo Deadlift @ 70% 3RM
– Weighted SL Squat to box R leg
– Weighted SL Squat to box L leg
– Tempo Strict Pull-up

Tempo = :03 lower

For sl squats to box, hold 1 db/kb in goblet squat hold

Build Day Part B:
14:00 for quality:
8 Half-Kneeling Landmine Press each arm
20 Russian Twist w/plate
8 Rear foot elevated split squat each leg
20 Alt Spiderman Plank
8 Stradle Stance Landmine Bent-Over-Row each arm

For the rear foot elevated split squat, hold db/kb in each hand, and put rear foot on 45lbs plate

Workout for Saturday, July 31st

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

2 Person Team Workout Part A:

5:00 to establish heaviest squat clean as a team:

2:00 rest

:90 AMRAP:
A1: ME Squat Clean @ 50% of heaviest lift

1:00 rest

:90 AMRAP:
A2: ME Squat Clean @ 50% of heaviest lift

Score is total weight lifted (add each athletes heaviest lift together)
+
Total Reps of Squat Cleans

2 Person Team workout Part B:
For Time: (20:00 Cap)
500m-400m-300m-200m-100m on rower ea
DBL KB FR Hold (53/35)

**Every time you set KB Down, 5 Burpee ea**

A1 rows 500 as fast as possible, while A2 hold KB FR. Once A1 finishes 500m, athletes switch. A2 now rows 500 while A1 holds KB. This repeats for the 400m, 300m, 200m, and 100m.

**IF ATHLETE SETS KB DOWN, ALL WORK MUST STOP AND BOTH ATHLETES NEED TO DO 5 BURPEES BEFORE ANY ROWING CAN CONTINUE. ATHLETE CANNOT START ROWING UNTIL KB IS IN FRONT RACK POSITION**

Workout for Friday, July 30th

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

Warmup:
3 rounds:
50 jumps/du/su
20 skate jumps
5 inchworm + push-up
15 air squats

Part A:
3 Rounds:
:40 Flutter Kicks
:20 Rest
:40 Kick-sit
:20 Rest
:40 Jump Lunges
:20 Rest
:40 Strict Press
:20 Rest

Part B:
10:00 AMRAP:
12 G2O
12 Sit-up Stand-up / 15 Sit-up

Part C:
ME Side Plank L side
:30 Rest
ME Side Plank R side
:30 Rest
ME Supine Plank
:30 Rest
ME Weighted Plank

Gym Workout

Engine Day
35:00 EMOM:
Min 1) 8 C2B/Pull-ups
Min 2) 10 HSPU/HRPU
Min 3) 12 Alt DB Snatch
Min 4) 14 Goblet Squat
Min 5)Rest

Workout for Thursday, July 29th

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


Warmup:
5-10 minutes

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

Part B:
Every 4:00 for 16:00:
26 thruster w/sandbag (alternate side of head)
13 sit-up stand-up / sit-up
Bear Crawl to fence
Sprint to fence

Part C:
5 rounds:
5 burpees
1 Sprint inside of fence
*rest as needed between rounds in order to achieve full sprint through the round. *

Gym Workout

Build Day:
5:00 EMOM:
5 Deadlift @70% 3RM

1:00 Rest

4:00 EMOM:
4 Deadlift @80% 3RM

1:00 Rest

3:00 EMOM:
3 Deadlift @ 90% 3RM

BUild Day Part B:
3 Rounds:
:45 work / :15 rest
– Push Jerk
– Single KB/DB Floor Press
– KB Oblique Crunch (R)
– KB Oblique Crunch (L)

Workout for Wednesday, July 28th

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

Warmup:
2 Rounds:
10 alt low lizard stretch
10 SL glute bridge (5 ea leg)
20 Shoulder tap from plank (10 ea arm)

then

3 rounds:
:30 lying knee tuck
15 air squats

4 Rounds:
12 Bulgarian split squat (6 ea leg)
12 weighted step-ups (6 ea leg)
12 weighted cossack squats (6 ea leg)

16:00 AMRAP:
10 Close Hand Push-up
12 Front squat (if sa, 6 ea arm)
15 Hang High Pulls
20 crunches

Gym Workout

Athletic Day Part A:
12:00 EMOM:
Min 1) 12/9 Cal Assault BIke
Min 2) 8 Moderate Front Squat
Min 3) 30 Two-Foot MTN Climber

Everyone should be using a bike here, so you can share a bike. Up to 3 people can share 1 bike, everyone would just start on a different minute. Try to share a bike with people of same/similar height so you don’t have to adjust the bike each time.

Athletic Day Part A:
For Time: (15:00 Cap)
12-9-6-3-6-9-12:
Hang Power Clean (135/95)
Box Jump (24″/20″)
Ring Push-up

Workout for Tuesday, July 27th

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


Warmup:
5-10 minutes

Part A:
4 Rounds:
:40 work/:20 rest
– Kick-Sits
– HRPU
– Flutter Kicks

Part B:
16:00 AMRAP
20 Alt DB Snatch
20 Alt DB squat clean
20 burpee over DB
Run 1 Lap

Gym Workout

Athletic Day Part A:
Every 3:00 x 6 rounds:
25 DU/50 SU
25ft HSW/2 wall walks/20 Shoulder Tap
12 DBL DB/KB Push Press
12 DBL DB/KB FR Rev Lunge

*Choose a weight that allows you to move quicky and get all the reps completed. You need to use the same set of DB or KB for both movements.

Athletic Day Part B:
5:00 AMRAP:
5 T2B/K2C
5 Burpee

Try to move quick here