Workout for Wednesday, May 5th

At Home Workout

5-7 minute warmup

4 Rounds:
5 Strict Press + 5 Push press ea arm
10 SL Romanian Deadlift ea leg

Part B:
For Time:
30 Sumo Deadlift High pull
10 Single Arm Thruster ea arm
20 Sumo Deadlift High Pull
20 Single Arm Thruster ea arm
10 Sumo Deadlift High Pull
30 Single Arm thruster ea arm

Gym Workout

Deload Part A:
4 Rounds:
:30 seated tricep extention
:30 rest
:30 Barbell curls
:30 rest
:30 Hollow Hold
:30 rest

Deload Part B:

5:00 AMRAP:
10 wallballs
5 pull-ups

2:00 rest

5:00 AMRAP:
10 Ring dips/box dips
5 burpee bar touch

Workout for Tuesday, May 4th

At Home Workout

5-7 minute warmup

Part A:
4 Rounds:
:40 Plank down/up
:20 rest
:40 Side Plank R side
:20 rest
:40 Side Plank L side
:20 rest

15:00 AMRAP:
4 side shuffle
8 Plyo Push-up
16 Burpee High Jump
32 Alternating Reverse Lunge

Gym Workout

Deload Part A:
3 Rounds For Quality:
:40 Plank Down/Up
:20 rest
:40 KB Oblique Crunch R Side
:20 rest
:40 KB Oblique Crunch L Side
:20 rest

Deload Part B:
12:00 AMRAP:
HRPU
DB Goblet Squat
Alternating SA DB Hang Clean & Jerk (moderate – light weight)

(2-4-6-8-10, etc. .)
*Same db for goblet squat and C&J*
*For the C&J the reps are for ea arm*

Workout for Monday, May 3rd

At Home Workout

5-7 minute warmup

Part A:
12:00 EMOM:
Min 1) 12 Split squat (6 ea leg)
Min 2) 12 Slow lower SA Strict Press (6 ea side)

Part B:
12:00 AMRAP:
10 Alternating SA Man-maker
20 Sit-up
10 Alternating SA Renegade Row

Gym Workout

Deload Part A:
16:00 EMOM:
Min 1) 6-8 moderate backsquat
Min 2) :30 flutter kick
Min 3) 6-8 Strict Pull-up
Min 4) :30 Plank

Deload Day B:
8:00 AMRAP:
10 box jumps
15 Sit-ups
20 KBS

Done @ moderate pace.

Workout for Saturday, May 1st

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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 today, get outside!

Gym Workout

Part A:
Every 6:00 x 5 Rounds:
400m run
15 Heavy RKBS
15 KB SDHP
15 Heavy Goblet Squat

*1:00 rest between rounds*

Same KB For all movements. This should be heavy.

Workout for Friday, April 30th

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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:
Every 2:00 for 8 rounds:
20 jumping air squat
20 sit-up

Part B:
15:00 AMRAP for quality:
10 KB Oblique crunch ea
2 Alt Turkish Get-up
10 SA Bent Over Row ea
2 Alt Turkish Get-up

Gym Workout

Part A:
Cycle Test #6:
For Time: (15:00 cap)
2500m Row

15:00 for quality:
10 Half Kneeling Landmine Trunk Rotation ea
2 Alternating Turkish Get-up
10 SA Landmine Bent-over Row ea
2 Alternating Turkish Get-up

Workout for Thursday, April 29th

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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

35:00 AMRAP:
50 Farmers Carry High Knees
30 Alt SA Hang Snatch
20 Spiderman Push-up
50 Juming Jacks
30 Sit-ups
20 Alt SA SDHP

Gym Workout

Engine Day:
35:00 AMRAP:
200m KB/DB Farmers Carry
30 Alt KB/DB SA Hang Snatch
20 Spiderman Push-up
200m Run
30 Sit-ups
20 DBL DB/KB Deadlift

Move at sustainable pace

Workout for Wednesday, April 28th

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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:
Deck of cards

Heart = plyo push-up
Diamond = Spiderman Plank ea side
Spade = SA Hang Clean & Jerk ea side
Club = Jumping Goblet Squat
Jack = :45 flutter kick
Queen = :45 two-foot mtn climber
King = :45 Supine Plank
Joker = 20 Double pulsing burpee

Gym Workout

Part A:
Take 20:00 to work thorugh these two tests.

Cycle Test #3:
3RM Push Press
&
Cycle Test #4:
3RM Push Press

Part B:
6:00 AMRAP:
10 KBS
5 C2B/Pull-up

Workout for Tuesday, April 27th

Classes will be coached and live streamed on Zoom at 7:00am on Tuesdays and Thursdays.
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:
15:00 EMOM:
Min 1) 7 Tempo Goblet Squat
Min 2) 12 Laying Knee Tuck
Min 3) 12 Alt SL Glute Bridge

Part B:
3 Rounds for reps:
:45 work / :15 rest
– Two-foot mountain climber
– Burpee
– Alt SA Hang Clean
– Alt Oblique Sit-up

Gym Workout

Part A:
12:00 EMOM:
Min 1) 5-7 Heavy back squat
Min 2) 5-7 Strict weighted K2C
Min 3) 12 SL Alt Glute Bridge

Part B:
3 Rounds for reps:
:45 work / :15 rest
– Cals on Bike/Rower
– Burpee Box Jump Over
– Hang Power Clean (Moderate)
– Alt Oblique Sit-up

Workout for Monday, April 26th

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:
16:00 EMOM:
Min 1) ME SA Seated Strict Press (R arm)
Min 2) ME SA Seated Strict Press (L arm)
Min 3) :45 Flutter Kicks
Min 4) :45 Bicycle Crunch

Part B:
30-20-10:
Alt SA Snatch
KB/DB Thruster

*both hands on db/kb for thruster*

Gym Workout

Part A
Take 18:00 to work through these two tests.

Cycle Test #1:
3RM Strict Press
&
Cycle Test #2:
1RM Strict Press

Part B:
3 Rounds for time: (7:00 Cap)
10 Power Snatch (75/55)
20 Wallballs

Workout for Saturday, April 24th

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 today!

Gym Workout

Athletic Day:
4 x 6:00 AMRAP:
*3:00 rest between amraps*

Amrap 1 & 3:
7 Power Clean (moderate – heavy)
7 Ring Push-up / HRPU
7 Strict Chin-up

AMRAP 2 & 4:
25 KBS
25 Wallballs
25 Sit-up