Workout for Monday, April 12th

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:
8 SA KB/DB Deadlift ea hand
8 SA Hang Squat Clean ea hand
8 SA Push Jerk ea hand

Athletic Day Part B:
3 Rounds for Time:
12 HRPU
12 Alt SA Devils Press
12 SA Hang High Pulls ea hand

Gym Workout

Athletic Day Part A:
Every 3:00 for 5 rounds:
4 Deadlift
2 Hang Power Clean
2 Hang Squat Clean
1 Split Jerk

Your goal is to get heavy here. Try to build each round. This is done as a complex, so complex rules apply.

Athletic Day Part B:
3 Rounds for Time:
12 HSPU / Piked HSPU / HRPU
12 Alt SA Devils Press
12 Pull-ups

 

Workout for Saturday, April 10th

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

Athletic Day Part A:
3 Rounds:
:45 work / :15 rest
– BMU / C2B / Pull-up
– Jumping Goblet Squats
– HSPU / Piked HSPU / HRPU

Athletic Day Part B:
22-16-10:
Power snatch (95/65)
Alternating FR Forward Lunges (95/65)

This is painful
Move Fast
Remember to breathe

Workout for Friday, April 9th

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 4:00 for 4 rounds:
20 Goblet Step-ups
20 Crunches w/:01 pause at top

Part B:
16:00 AMRAP for Quality:
5 Seated SA Tempo Strict Press ea arm
8 Tempo Push-up
10 KB Oblique Crunch ea side
10 Alternating Turkish Get-up

Tempo = :02 lower & :02 pause at the top

Gym Workout

Build Day Part A:
Every 4:00 for 4 rounds:
750m Row

**Try match you average 500m time from last cycle**

Build Day Part B:
16:00 AMRAP for Quality:
5 Seated SA Tempo Strict Press ea arm
8 Tempo Push-up
10 KB Oblique Crunch ea side
6 Alternating Turkish Get-up

Tempo = :02 lower and :02 pause @ top

Workout for Thursday, April 8th

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

For Time: (40:00 Cap)
175 Jumping Lunges
175 Two-foot mtn climber
175 KB/DB Thruster
175 Sit-up

If you dare. . go straight through. If not, break it up in any way you want.

Gym Workout

Engine Day:
35:00 AMRAP:
**1000m Row Buy-in**
then ARMAP
150 DU / 300 SU
50 Wallball
50 T2B/K2C
100 DU / 200 SU
50 Wallball
50 Russian Twist
50 DU / 100 SU
50 Wallball
50 Sit-up

**Everyone needs to use a rower today. If there are more than 8 people in a class, we will run two heats. Second heat starts a few minutes after the first heat finishes the row. Second heat will all start at the same time. Goal should be for second heat to start 6:00 after the first heat starts.

Workout for Wednesday, April 7th

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) 10-15 KB Curl
Min 2) 20 Alt SA KB SDHP
Min 3) 30 RUssian twist

Part B:
12:00 AMRAP:
KBS

Every time you break complete,
12 burpee over object.

score is total kbs

Gym Workout

Part A:
15:00 EMOM:
MIn 1) 6-10 strict chin-up
Min 2) 6-10 Moderate Deadlift
Min 3) ME Dead hang

deadlift is double overhand grip

Accumulate as much time in dead hang each round. . so you can drop and get back on there.

Part B:
12:00 AMRAP:
Hang Power clean (95/65)

**Every time you break, complete
12 Burpee box jump over

if you take more than 2 breaths as rest, drop bar and do burpees.

Workout for Tuesday, April 6th

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:
:30 work / :30 rest
– SA Strict Press (R)
– SA Strict Press (L)
– Hollow Hold

Part B:
16:00 AMRAP:
12 Goblet Sqaut
16 SA Bent Over Row (8 ea arm)
10 Superman Plank
16 SA Floor press (8 ea arm)

Gym Workout

Part A:
5 rounds:
:30 work / :30 rest
– Strict press @ 70% 3RM
– Hollow Hold w/plate

Part B:
16:00 for quality:
10 heavy backsquat
16 SA ring row (8 ea arm)
10 Superman Plank
16 SA Floor press (8 ea arm)

Workout for Monday, April 5th

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) 12-15 laying knee tuck
Min 2) 12 Narrow hand push-up
Min 3) 30 Shoulder taps

Part B:
12:00 AMRAP:
24 Alt DB Snatch
12 Burpees
24 Alt DB Goblet Lunges
12 Box jumps

Gym Workout

Athletic Day Part A:
12:00 EMOM:
MIn 1) 12 Strict K2C on rings / weighted
Min 2) 12 Strict Ring Dips / Box dips
Min 3) 3 wall walks / 30 shoulder taps from plank

Athletic Day Part B:
“Jumpstart re-test”
12:00 AMRAP:
24 DB snatches (12 each)
12 Burpees
24 DB Goblet Lunges (12 each)
12 Box Jumps

Workout for Friday, April 2nd

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:
3:00 work / 1:00 rest
40 jump lunges
40 two-foot mtn climber
16 Alternating SA Clean & Jerk
16 burpee over the object
16 Crunches

Gym Workout

Engine day:
40:00 AMRAP:
3:00 work / 1:00 rest
8 Power Clean
16 Cal Row / 10 Cal Bike
8 Push Jerk
16 Burpee over the Bar
8 Front Squat

Bar should be moderate. Challening, but you should be able to do sets of 8 UB for each of the movements for the first couple rounds

 

Workout for Thursday, April 1st

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:
3 Rounds:
:40 work / :20 rest
– Box Dip
– Alt Hang Clean & Jerk
– Goblet Squat

14:00 AMRAP:
40 jump lunges
40 two-foot mtn climber
10 Push Press ea arm
15 Hang High Pulls

Gym Workout

Athletic Day Part A:
3 Rounds:
:40 work / :20 rest
– Ring Dip / Box Dip
– Power Clean
– Front Squat

**Ring dips should be strict and only kp when strict fails.

** Power Clean and Front squat are the same weight. Base it off the power clean. Should be able to to 3-4 touch and go reps before resting, needs to be heavy enough that you can’t do more than 6 unbroken reps

Athletic Day Part B:
14:00 AMRAP:
200m Run
10 Push Press @ 55%-65% 3RM Push Press
10 Pull-ups