Workout for Thursday, July 1st

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

At home workout:

Warmup:
7:00 AMRAP:
12 alternating lunges w/shoulder stretch
30 skate jumps
12 air squats
30 ski jumpers
12 slow lower push-up

Part A:
10:00 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
10 Alternating SA Renegade Row

Gym Workout

Part A:
Every 4:00 x 7 rounds:
200m run
50 DU/100 SU
ME Clean & Jerk (135/95)

*2:00 rest between rounds*

Workout for Wednesday, June 30th

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

Warmup:
3 Rounds:
10 Deadbug
10 goodmorning/rdl
10 cossack squat

*then*

2 rounds:
:30 wall-sit
10 Kick-sit

Part A:
12:00 AMRAP:
5 SA DB/KB Deadlift
5 SA DB/KB Snatch
5 SA Front Squat
*Switch hands after full round

Part B:
16:00 EMOM:
1) :30 Weighted Plank from hands
2) :30 Double pulsing air squat
3) :30 Flutter Kick
4) :30 mountain climbers

Gym Workout

Part A:
Re-Test #2
For Time:
1 mile run

Part B:
3 Rounds for total reps:
:45 work / :15 rest
– Horizontal pull-up
– Bicycle Crunch
– Cals on bike/rower (athlete choice)
– Thruster (95/65)

Workout for Tuesday, June 29th

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

Warmup:
2 Rounds:
1:00 Jumping Jacks
1:00 Lunges
1:00 Burpees
1:00 inchworms

Part A:
Core Blast:
4 Rounds:
:30 Laying Knee Tuck
:15 rest
:30 Plank
:15 rest
:30 Crunches
:15 rest
:30 Supine Plank
:15 rest

Part B:
For Time: (16:00 Cap)
50 Air Squat
40 Plank Down/Up
50 Air Squat
40 Laying Knee Tuck
50 Air Squat
40 HRPU

Bonus:
5x200m sprint
2:00 rest between sprints

Gym Workout

Part A:
3 Rounds:
:40 work / :20 rest
– Push Jerk
– DB Floor Press
– Deadlift w/ double overhand grip & :02 lower

**Weight for jerk and deadlift are the same, base it off the push jerk.

Part B:
35-25-15: (16:00 cap)
T2B/K2C
Hang Snatch (75/55)
Ring Dip/Box Dip

Workout for Monday, June 28th

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

At home workout:

Warmup:
8:00 warmup pace:
10 Sumo Air Squat
5 inchworm + push-up
30 jumps w/heels touching

Part A:
A1) SL RDL w/Pause:
4×6 ea leg

A2) Pause Front Squat:
4×5
*:03 pause in the bottom*

Part B:
12:00 AMRAP:
8 Plank up/down
10 Dips
12 Burpees
14 Jump Lunges

Gym Workout

Part A:
Re-Test #1:
18:00 to find 3RM Back Squat

Part B:
7:00 AMRAP:
9 KBS
6 Burpee Box Jump-Over

Workout for Friday, June 25th

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

Engine Day:
37:00 AMRAP:
Buy-in: 1 mile run
then
45 G2O w/Plate (45/35)
35 AbMat Sit-up
25 Jumping C2B/Pull-up
15 Burpee to plate
5 Wall walks / 50 shoulder taps

Workout for Thursday, June 24th

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

Build Day Part A:
4 Rounds:
:40 work / :20 rest
– Deadlift w/:02 pause at top(moderate)
– Seated Tricep Extension
– Floor Press w/slow lower

Build Day Part B:
3 Rounds:
:45 work / :15 rest
– Strict T2B/Strict K2C
-Strict Ring Dip/Box Dip
– Front Squat (Moderate weight)
– Heavy RKBS

Workout for Wednesday, June 23rd

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

Athletic Day Part A:

Every :90 for 8 rounds:
2 Deadlift
+
2 Hang Squat Clean
+
2 Front Squat
+
1 Split Jerk

Goal here is to build each set if possible and get heavy

Athletic Day Part A:
For Time: (13:00 Cap)
75 DU/150 SU
30 DBL DB/KB Box Step-over
75 DU/150 SU
30 C2B/Pull-up
75 DU/150 SU
30 DBL DB/KB Alt FR Lunge

Workout for Tuesday, June 22nd

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

Engine Day Part A:

9:00 AMRAP:
200m Run
12 Single KB Cluster

*2:00 Rest*

9:00 AMRAP:
20 Wallballs
10 T2B/K2C

*2:00 Rest*

9:00 AMRAP:
10 Hang Snatch (95/65)
10 Burpee over Bar

Workout for Monday, June 21st

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

Build Day Part A:
10:00 EMOM:
MIn 1) 4 Back Squat @ 90% 3RM
Min 2) ME Strict Chin-up

Build Day Part B:
15:00 AMRAP for Quality:
8 Landmine Thruster
8 Half Kneeling Landmine Press ea arm
8 Standing Landmine Trunk Rotation ea side
8 Tempo Push-up

Tempo = :03 pause at bottom