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

Workout for Monday, July 26th

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


warmup:
7:00 AMRAP:
25 Du/Su/small jumps
15 air squats
10 alt lizard stretch
10 kick-sits

Part A:
10:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
8:00 AMRAP:
8 Burpees
8 Crunches

*Then*

8:00 AMRAP:
10 russian twist (5 ea side)
10 SA Overhead Squats (5 ea)

Gym Workout

Build Day Part A:
3 Rounds:
:40 work / :20 rest
– Strict Chin-up/Banded Chin-up
– Heavy Farmers Carry High Knees
– Flutter Kick w/plate oh

Build Day Part B:
16:00 for quality:
3 Deadlift
10 Alt DB Plank Pull-through
3 Deadlift
10 Strict Ring Dip/Box Dip
3 Deadlift
10 Alt DB Renegade Row

Deadlift = 80%-85% 3RM

THe deadlifts are heavy here, so keep the pace slow enough to ensure safe a good form.

Workout for Saturday, July 24th

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

2-Person Team Workout:

15:00 AMRAP:
Athlete 1: Bike for Calories
Athlete 2: 200m Heavy Farmers Carry

**Score will be rounds + reps. . . for the “rounds” enter the total number of 200m farmers carries completed. . . for the “Reps” log the total calories on the bike. For example. . . If you and your partner completed a total of 14 200m farmers carry and 220 calories on the assault bike, your team’s score would be 14+220.

5:00 rest

15:00 AMRAP:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

(155/105)

**For this workout 1 work/1 rest. . athlete 1 goes through entire round while athlete 2 rests. Once athlete finishes round, they will switch. this continues for 15:00.

Workout for Friday, July 23rd

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

At home workout:

Warmup:
4 Rounds:
12 Alt SL RDL
:30 Plank
12 air squat
:30 Deadbug
12 Lung w/rotation

Part A:
Core Blast:
4 Rounds:
:40 Laying Knee Tuck
:20 rest
:40 Plank
:20 rest
:40 Crunches
:20 rest
:40 Supine Plank
:20 rest

Part B: (18:00 Cap)
5 Rounds:
25 Goblet Squat
20 Sit-up
15 HRPU

Gym Workout

Athletic Day Part A:
4 Rounds:
:40 work / :20 rest
– HSW/Wall Walk/Feet Elevated Shoulder Tap
– Bicycle Crunch

Part B:
For Time: (16:00 Cap)
150 DU/300 SU
30 Alt DB Devils Press
30 Wallballs
100 DU/200 SU
20 Alt DB Devils Press
20 Wallballs
50 DU/100 SU
10 Alt DB Devils Press
10 Wallballs

Workout for Thursday, July 22nd

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


Warmup:
5-7 minutes

Part A:
1:00 easy jog
*then*
7 Rounds:
:20 Sprint
:40 slow jog

Part B:
For Time:
100 walking lunges
90 air squats
80 sit-ups
70 push-ups
60 burpees
50 walking lunges
40 air squats
30 sit-ups
20 push-ups
10 burpees

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 6 Tempo Deadlift @ 75% 3RM
Min 2) 6-8 SA KB Sit-up ea arm
Min 3) :40 weighted Plank Down-up

Tempo = :02 Hold at top + :02 lower
*do not drop the barbell from the hips on today’s deadlifts, must control the lowering.

Build Day Part B:
Every 4:00 x 4 rounds w/:90 rest between rounds
10 Back squat @65% 3RM
8 Tandem Grip Strict Pull-up
6 Ring push-up/HRPU
ME Heavy RKBS in remaining time

*Score is total RKBS

**With the pull-ups, alternate grip ea round**

Workout for Wednesday, July 21st

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
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 = Wide hands push-up
Diamonds = Cossack Squat ea leg
Spades = KBS
Clubs = Press (push press/sa push press ea arm)
Jacks = :30 Supine Plank
Queens = 1:00 ME two foot mountian climber
Kings = :45 Plank
Jokers = 25 burpees

Gym Workout

Engine Day:
32:00 AMRAP:
200m run
10 Push Press
10 SDHP
10 Front Squat
10 Sit-up
Rest 1:00

Barbell = 75/55
This should be sustainable pace

Workout for Tuesday, July 20th

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


Warmup:
5-7 minute

Part A:
Tabata Plank Up/Down
Run 1 Lap
Tabata HRPU
Run 1 Lap
Tabata Bicycle crunch
Run 1 Lap

Part B:
14:00 AMRAP:
Overhead Carry
Walking Lunge
Forward & Backward Bear Crawl
Burpee Broad Jump

**Use sandbag for overhead carry & walking lunge**

Gym Workout

Athletic Day Part A:
Every 2:00 x 5 rounds:
3 Squat Snatch/Snatch (moderate weight)
6 Strict Pull-up/Banded Pull-up

Athletic Day Part B:

3:00 AMRAP:
4 Thruster (115/75)
4 Burpee over Bar

2:00 Rest

3:00 AMRAP:
5 Thruster (95/65)
5 Burpee over Bar

2:00 rest

3:00 AMRAP:
6 Thruster (75/55)
6 Burpee over Bar

These AMRAPS should be sprints. As hard as you can push for the short 3 minutes.

If not using perscribed weight, choose weights that you can drop for each amrap.

Workout for Monday, July 19th

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

Warmup:
6:00 AMRAP:
5 Inchworm + push-up
10 Sumo Squat
8 Kick-sit
25 Jumping Jacks

Part A:
4 Rounds:
:40 Renegade Row (L arm)
:20 Rest
:40 SA Floor Press (L arm)
:20 Rest
:40 Renegade Row (R arm)
:20 rest
:40 SA Floor Press (R arm)
:20 rest

Part B:
16:00 EMOM:
Min 1) 15 sit-ups/weighted sit-up
Min 2) 20 Jump lunges
Min 3) 10 SDHP
Min 4) 12 SA Alternating Snatch (6 ea arm)

Gym Workout

Build Day Part A:
3 Rounds:
:40 work / :20 rest
– Alt SA KB/DB Seated Strict Press
– Alt Spiderman Plank

*For the strict press, athletes will hold a kb in each hand. one kb stays in front rack while opposite hand does the strict press, alternate like that for the time.

Build Day Part B:
Every 10:00 x 2 Rounds:
20-16-12:
Deadlift (60%-70% 3RM)
DB Floor Press
SA KB/DB Sit-up(split reps between arms)

This is not a race, you can do this smooth and steady. Minimize rest, focus on your breathing and make proper form the priority here.

If you think it will take you over 6 or 7 minutes to finish, consider lowering the reps to: 16-12-8:

Can use different weights for floor press and kb/db sit-up

Athletes can go up to 75% 3RM if they want an added challenge, but you are still looking for a sub 7:00 finish

Workout for Saturday, July 17th

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

3 Person Team Workout:
*Teams can move through amraps in any order*

3×10:00 AMRAP w/2:00 rest between:

AMRAP 1:
Row for meters

*Rotate every 250m*
only one athlete is working at a time here, so row hard

AMRAP 2:
8 DBL DB Thruster
8 T2B/K2C
8 Box Jump-Over

Athlete 1 does thrusters,
Athlete 2 does T2B/K2C
Athlete 1 does BJO
Athlete 2 does thrusters. . . etc

this continues for the 10:00. While 2 athletes work on amrap, one athlete runs 400m. When that athlete get backs, they jump right into rotation and another athlete goes on 400m run. this continues for entire amrap, rotating thorugh athletes for run. all athletes have to run in rotation.

Score is total reps of AMRAP.
1 round of amrap = 24 reps

AMRAP3:
10:00 EMOM:
Min 1) ME KBS
Min 2) ME Wallballs
Min 3) Rest

Each athlete starts on one of the minutes, and moves through EMOM in order from wherever they start. Score is total reps of all three athletes.

Workout for Friday, July 16th

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

Warmup:
3 Rounds:
:30 jog in place
:30 air squats
:30 push-up
:30 Skate Jump
:30 sit-up

Part A:
14:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
5:00 AMRAP:
5 Burpees
5 Crunches

*THen*

8:00 AMRAP:
20 russian twist (10 ea side)
10 SA Overhead Squats (5 ea arm)

Gym Workout

Cycle Test #3
5:00 AMRAP:
Total DIstance HSW (25ft segments)
or
ME Wall Walks
or
ME Foot elevated Shoulder Taps (feet on plate)

Part B:
18:00 AMRAP:
8 Plyo-Push-up / HRPU
16 Jumping Pull-up
32 Jumping Air Squat/Air squat
64 DU/128 SU