Workout for Thursday, July 15th

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

Warmup:
5-7 minutes

Part A:
4 Rounds:
:45 work / :15 rest
– Push-up + Alt SA DB Renegade Row
– Flutter Kick
– Alt Spiderman Plank

15:00 AMRAP:
Run to fence and back
30 Alt DB Snatch
Run to fence and back
30 FR Forward Lunge (both hands on db)
Run to fence and back
30 Burpees over DB

Gym Workout

Part A:
12:00 EMOM:
Min 1) 5 Tempo Deadlift @ 75% 3RM
Min 3) 5 Tempo Strict Weighted K2C

TEMPO = :03 hold at top + :03 Lower

Part B:
For Time: (13:00 Cap)
400m run
40 Alt DB Snatch
40 Goblet Hold DB Box Step-over (24″/20″)
40 Alternating SA DB Hang Squat Clean

Same DB for snatch and squat clean

you can scale this down to 30 of each movement if you need to.

 

Workout for Wednesday, July 14th

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

Warmup:
7:00 moderate pace:
30 jumping jacks
5 burpees
30 shoudler taps
10 Air squats
30 flutter kicks

Part A:
4 Rounds:
12 Curls/8 SA Curls ea arm
12 Floor Press/8 SA floor press ea arm
12 Bent-Over-Row/8 SA BOR ea arm

Part B:
2-4-6-8. . . for 16:00:
Sit-up Stand-up/Sit-up
Front Squat
RKBS

Gym Workout

Cycle Test #2
25:00 AMRAP:
5 Pull-ups/standardized ring-row
10 Push-up/ push-up to box
15 Back Squat (Empty Bar)/Air squat

Workout for Tuesday, July 13th

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

Warmup:
5-7 Minutes

4 Rounds:
:40 work / :20 rest
– KBS
– Oblique Sit-up
– Alt SL RDL
– Plank Down/Up

Part B:
Every 3:00 for 5 rounds:
Sprint to fence and back
25 Jumping Air Squat/Air Squat
25 Two-Foot Mtn Climber
ME SDHP w/KB

*1:30 rest between rounds*

Gym Workout

Part A:
10:00 EMOM:
Min 1) 6 Pause Front Squat (:04 at bottom)
Min 2) 12 Pause Crunch (:03 at top)

Part B:
Every 3:00 x 4 Rounds w/1:00 rest between rounds:
AMRAP
50 DU/100 SU
50 FR Forward Lunges (75/55)
12 Burpee over Bar

*Pick up where you left off each round.*

 

Workout for Monday, July 12th

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

Warmup:
2 Rounds:
:20 Side plank – R
:20 Side Plank – L
10 Sumo Squat
5 Inch worm + Push-up

*then*

2 Rounds:
12 Goodmorning/RDL
:30 Supine Plank
12 Airsquats up/over

Part A:
Pause Front Squat:
4×5 w/:03 pause at bottom

Part B:
21-15-9:
Burpee over object
Russian Twist ea side
Goblet Squat

Gym Workout

Cycle Test #1
20:00 to find 3RM Deadlift

**You can do these as singles as long as the entire set of 3 is done within :20 or :30*

Part B:
6:00 AMRAP:
8 Clean & Jerk (95/65)
8 T2B/K2C

Workout for Saturday, July 10th

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

2 Person Team Workout:

Every 3:00 for 10 rounds AMRAP one of the following movements.

– Ring Dips/Box Dips
– HRPU
– KBS
– Barbell Curls (Empty Bar)
– Push Press (Empty Bar)
– T2B/K2C
– Goblet Forward Lunge
– Box Jump
– Pull-up
-Single KB Thruster

** 1 Work/1 Rest. Goal is to split work evenly**

Teams can choose whichever order they want for the movments. the team will have 3:00 to accumulate as many reps as possible of that single movment. There is a 1:00 rest between rounds.

Teams should have small whiteboard with the 10 different movements so they can keep track of reps and which movements they have already completed.

Workout for Friday, July 9th

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

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

Workout for Thursday, July 8th

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

At home / Outdoor workout

Warmup:
5-7 minutes

Part A:
8:00 AMRAP:
ME sandbag bear crawl
*everytime you rest, complete 5 burpees + 10 sit-uips and continue*

Part B:
10:00 AMRAP:
12 sandbag deadlift
10 sandbag thrusters (switch side of head ea rep)
8 spiderman push-up

Part C:
17:00 AMRAP:
2 shuttle sprint (fence-middle-fence-fence = 1 sprint)
Walking lunge w/sandbag in back rack (fence to fence)
Overhead Carry w/sandbag (fence to fence)
Burpee broad jump (fence to fence)
Bear Crawl (fence to fence)

Gym Workout

Deload Part A:
12:00 EMOM:
Min 1) 8-12 Strict Press
Min 2) 12 Alt SL Glute Bridge
Min 3) :45 Plank down-up

Deload Part B:
For Time: (11:00 cap)
400m run
30 Hang Snatch
30 Alternating Front Rack forward lunge
30 Hang Snatch
400m run

Bar needs to be a light weight. Something you can do 10-15 unbroken hang snatch with. Barbell is same weight for snatches and lunges

Workout for Wednesday, July 7th

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

At home workout:

Warmup:
5-7 minutes

Part A:
4 Rounds:
12 Curls/8 SA Curls ea arm
12 Floor Press/8 SA floor press ea arm
12 Bent-Over-Row/8 SA BOR ea arm

Part B:
2-4-6-8. . . for 16:00:
Sit-up Stand-up/Sit-up
Front Squat
KBS

Gym Workout

Deload Part A:
4 rounds:
:30 work / :30 rest
– Barbell curls (reg, narrow, wide, reg)
– Strict Ring dip/box dip
– KB Oblique Crunch (R)
– KB Oblique Crunch (L)

Deload Part B:
12:00 AMRAP:
21 Wallballs
15 Wallball Knee Tuck
9 Burpee to bar

Workout for Tuesday, July 6th

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

Outdoor workout

Warmup:
5-7 minutes

Part A:
2 rounds:
1:00 work / 1:00 rest
ME HRPU
ME jump squats
ME crunches

Part B:
16:00 AMRAP
jog inside tennis court
12 Burpee
50 two-foot mountain climber
12 sit-up stand-up/ 15 sit-up

Gym Workout

Deload Part A:
Every 2:00 x 6 rounds:
8 Box Jumps
8 Moderate Front Squats
8 Spiderman Push-up

Deload Part B:
14:00 AMRAP at sustainable pace
200m run
12 SDHP w/kb
12 Alt SL RDL w/kb
12 Strict K2C

This is done at sustainable pace

Workout for Friday, July 2nd

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

At home workout:

Warmup:

4:00 @ moderate pace:
20 skate jump (10 ea)
20 C.F.E.

4:00 @ moderate pace:
10 Air squat
5 push-up

Part A:
4 Rounds for quality:
8 Single Arm Push Press + 5 OHS ea arm
8 Single Leg RDL ea leg

Part B:
10:00 AMRAP:
10 Burpees over object
20 SA FR Lunge (10 ea arm)
10 Sit-ups

Gym Workout

Part A:
Re-Test #3
2:00 ME HRPU

Part B:
3×6:00 AMRAP:
21 Wallball
15 Heavy RKBS
9 Burpee