Workout for Friday, April 23rd

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

Part A:
“Deck of Cards”
Hearts =Plyo Push-up
Diamonds = weighed Jump lunges ea leg
Spades =SA Thrusters ea arm
Clubs = v-up
Jacks = :45 Plank from hands
Queens = :45 Flutter Kicks
Kings = :45 forward/backward bear crawl
Jokers = 30 burpees

Gym Workout

Workout for Thursday, April 22nd

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:
12:00 EMOM:
Min 1) 7 SA Strict Press ea
Min 2) 20 Box Dip
Min 3) :30 Hollow Hold

Part B:
3 Rounds:
:45 work / :15 Rest
– KB Curl (Both hands on 1 KB)
– Goblet Squat
– Weighted Glute Bridge
– KB OBlique Crunch (R)
– KB Oblique Crunch (L)

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 6 Tempo Strict Press
Min 2) 12 Strict Ring Dip / 15 Box Dip
Min 3) :30 Hanging L-sit/Knee raise

Tempo = :03 Pause overhead. slow lower

Build Day Part B:
3 Rounds:
:45 work / :15 Rest
– KB Curl (Both hands on 1 KB)
– Deadlift (Moderate – Heavy)
– Weighted Glute Bridge
– KB OBlique Crunch (R)
– KB Oblique Crunch (L)

Workout for Wednesday, April 21st

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:

40:00 AMRAP @ sustainable pace
60 Jumping Jacks
60 Flutter Kicks
60 Skate Jumps
100 Air squats
50 Push-ups
25 SA Bent-over Row ea hand

Gym Workout

Engine Day:
40:00 AMRAP @ sustainable pace
800m Run / 1.4 mile bike
100 Air Squat
50 Push-ups
25 Pull-ups/Ring rows

**If you have a vest, wear it.**

**Run, unless injury requires you to bike**

** You can break up the reps if you need to, for example. . . you can complete your full run, then do 2 rounds of 50 air squat, 25 push-up, 12 ring rows, or any way you want. You have to run the full run before youstart the work, but can break that up if you want to.

Workout for Tuesday, April 20th

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:
Every :90 for 6 rounds:
6 SA Snatch (R)
6 SA OHS (R)
6 SA Snatch (L)
6 SA OHS (L)

Part B:
3×3:30 AMRAP:
8 SA Alt Thruster
8 Burpee over Object

 

Gym Workout

Athletic Day Part A:
Every :90 for 6 rounds:
2 Snatch
5 OHS

This should start moderate and build if possible

Athletic Day Part B:
3 x 3:30 AMRAP:
7 Thruster (95/65)
7 Burpee over Bar

2:00 rest between AMRAP

Looking for maximum intensity here

Workout for Monday, April 19th

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:
4 rounds:
:40 work / :20 rest
– ME SA S.Press + P. Press (R)
– ME SA S.Press + P.Press (L)
– Hang High Pull
– Goblet Hold Cossack Squat

Part B:
13:00 AMRAP:
6 SA Deadlift ea hand
8 Alt SA Hang Squat Clean & Jerk
10 Laying Knee Tuck

Gym Workout

Build Day Part A:
4 Rounds:
:40 work / :20 rest
– ME S. Press + P. Press in 1 set @ 70% 3RM S.Press
– KB Upright Row (no dip)
– Goblet Hold Cossack Squat

Build Day Part B:
13:00 AMRAP:
1-2-3-4-5. . . etc
Deadlift
Squat Clean & Split Jerk
Strict T2B/Strict K2C

Weight of DL & CJ = 75%-85% 1RM Clean & Jerk

Workout for Saturday, April 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

No Zoom today, get outside!!

Gym Workout

Engine Day:
40:00 AMRAP:
Work 3:00 / Rest 1:00
100 DU / 200 Su
30 Jumping Pull-up
35 KBS
30 HRPU
35 Laying Knee Tuck
30 Sumo Deadlift (115/75)

Workout for Friday, April 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:
cover movements:

“Deck of cards”
Hearts = SA Push Press ea arm
Diamonds = KBS (dbl the reps)
Spade = KB/DB Thruster
Club = Double Pulsing Push-up
Jack = :45 Flutter kicks
Queen = :45 Plank down-up
King = :30 Supine Plank
Joker = 30 burpee

Gym Workout

Athletic Day:

13:00 AMRAP:
7 Cal Assault Bike
7 Hang Clean
7 Push Press

5:00 rest:

13:00 AMRAP:
12 Cal Row
12 Wallballs

Athletes can start on either amrap

 

Workout for Thursday, April 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:
36:00 EMOM:
Min 1) 7 SA Front squat ea hand
Min 2) 7 SA Bent over Row ea hand
Min 3) 7 Bicycle Crunch ea leg
Min 4) 7 Burpee Jumping knee tuck
Min 5) 50 mountain climbers
Min 6) Rest

Gym Workout

Engine Day:
36:00 EMOM:
Min 1) 7 Squat Snatch (95/65)
Min 2) 7 Pull-up/Ring Row + 7 T2B/K2C
Min 3) 7 Bicycle Crunch ea leg
Min 4) 7 Burpee Box Jump
Min 5) 50 Du/100 SU
Min 6) Rest

Workout for Wednesday, April 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 minutes

Part A:
Every 3:00 for 5 rounds:
20 skate jumps
20 jump squats
10 SA Push Press ea hand

Part B:
3 Rounds for total reps:
:40 work / :20 reps
– Mountain Climbers
– Plyo Push-up
– Alt Goblet Rev Lunges
– Sit-ups

Gym Workout

Build Day Part A:
15:00 clock:
5RM Push Press

need to do at least 2 warmup sets and 6 working sets within the 15:00

3 Rounds for total reps:
:40 work / :20 reps
– Row / BIke for cals
– Push Jerk
– Alt BR Forward Lunges
– Sit-ups

Weight of bar is today’s 5RM Push Press

Workout for Tuesday, April 13th

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:
15:00 EMOM:
Min 1) 10 Pause Goblet Squat
Min 2) 10 Alt Plank Pull-through
Min 3) 10 Hang High Pulls

Part B:
14:00 AMRAP:
10 DB/KB RDL
10 Crunch w/:03 pause at top
10 DB/KB Bent-over row ea arm
10 DB/KB Goblet Alternating Box Step-up

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 6 Heavy Pause Back Squat
Min 2) 6 Tempo Front Rase w/plate
Min 3) 15 Seated DB Tricep Extension

*Pause for :02 just above parallel on the way up*

*Tempo = :02 Lower & :03 pause at top

Build Day Part B:
14:00 AMRAP:
10 DBL DB/KB RDL
10 Strict Weighted K2C
10 DBL DB/KB Bent-over row
10 DBL DB/KB Alternating Box Step-up