Workout for Monday, January 25th

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

Warmup:
5:00 Minutes

Part A:
4 Rounds for Quality:
:40 work / :20 rest
– SL Squat to chair / box (R Leg)
– SA Bent over Row w/:02 pause( R Arm)
– SL Squat to chair / box (L Leg)
– SA Bent over Row w/:02 pause (L Arm)

Part B:
11:00 AMRAP:
11 SA Front Squat (R Arm)
11 burpee over KB/DB
11 SA Front Squat (L Arm)
11 Laying Knee Tuck

Gym Workout

Build Day Part A:
12:00 clock
Find a heavy triple front squat

12:00 is not the longest time, so make sure you really focus and move quickly to find that heavy triple. Should be doing at least 6 sets here.

10:00 AMRAP:
14 Deadlift (double overhand grip)
10 Front Squat
14 Alternating KB Push Press
10 Strict K2C/Weighted K2C

Weight of barbell is 60% of heavy triple from today

Workout for Saturday, January 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

No Zoom Workout today

Gym Workout

Engine Day Part A:
37:00 Clock
**BUY-IN – 1000M Row (AVG – :02)
Then AMRAP:
50 Pull-ups/RIng Rows
75 Push-ups
150 Air Squats

**Wear Vest if you want**

Workout for Friday, January 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:
4 Rounds for quality: (14:00 Cap)
12 Curls (6 sa curls ea)
10 SA Front Squat ea hand
:30 Hollow Hold

Part B:
3 Rounds for time: (18;00 cap)
60 mountain climbers (30 ea)
40 sa oh lunges (20 ea arm)
30 knee-to-elbow crunches (15 ea)
20 burpees

Gym Workout

Athletic Day Part A:
10:00 EMOM:
Min 1) ME Strict Pull-up / Banded Pull-up
MIn 2) ME Strict Ring Dips/Box Dips

There is no specific rest here, so work as much of that minute as you can

Athletic Day Part B:

3 Rounds for total reps:
:40 Work / :20 Rest
– Butterfly Sit-up
– Jumping Back Squat / Back Squat
– S2O
– Knee Raise on Rings / Hanging Knee raise
– KB SDHP (53/35)

Same weight on bar for all barbell movements, should be at least 50% 1RM C&J

For backsquat try to get feet off ground ea rep if you are comfortable with that movement, otherwise, normal backsquats are fine, just go a little heavier if you are not jumping

Workout for Thursday, January 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

Part A:
12:00 AMRAP:
10 Laying knee tuck
8 Bent-over Row w/ :02 Pause R arm
10 double pulsing goblet squat
8 bent-over row w/ :02 Pause L arm

Part B
15:00 running clock:
6 rounds:
25 jumping air squat
20 sit-ups
15 narrow hand push-up

AMRAP in remaining time:
Burpee

**Push the burpee**

Gym Workout

Engine Day Part A:
35:00 AMRAP:
500m Row (AVG – :02)
12 Thrusters (95/65)
24 Two-foot Mtn Climber
12 T2B/K2C
24 Wallballs

After each round. . rest as needed in order to complete the row at the perscribed pace or faster. If you do not finish your row at AVG – :02 or faster, you rest and re-do the row. No moving past the row until you get it into the time domain required, so make sure you rest is enough to push that row fast enough.

Workout for Wednesday, January 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 minute moving warmup:

Part A:
Tabata Cross-body mountain climber
1:00 rest
Tabata Narrow Grip Push-up
1:00 rest
Tabata Side Plank Raise (alt sides)

Part B:
6:00 AMRAP:
16 Weighted jump lunges
8 Wide Hand Push-up

2:00 rest

6:00 AMRAP:
16 KB SDHP
8 HRPU

Gym Workout

Build Day Part A:
12:00 for quality:
8 SA Seated Strict Press ea arm
8 Push-up + Renegade Row (4 ea arm)
8 KB Oblique Crunch ea side
8 SL RDL ea leg

Build Day Part B:
12:00 EMOM:
High Hang Squat Clean
+
Hang Squat Clean
+
Squat Clean
+
Split Jerk

Start at 60% 1RM Clean & Jerk and build from there. see how heavy you can get.

Workout for Tuesday, January 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:
10:00 AMRAP:
10 KBS
10 Sit-ups
**EMOM 4 burpee over KB**

Part B:
4 Rounds:
:40 work / :20 rest
– Plank Down-up
– Goblet Squat
– Flutter Kick
– Tall Kneeling KB Curl
– Tall Kneeling KB Around the world (alternate direction)

Gym Workout

Athletic Day Part A:
5 Rounds:
:40 work / :20 rest
-Snatch Grip Deadlift
– Negative Pull-ups


Athletic Day Part B:
4 Rounds for time: (15:00 cap)
12 Hang Squat Snatch (95/65)
12 Burpee over bar
50 DU/100 SU

Workout for Monday, January 18th

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 Levetation squat (R leg)
Min 2) :45 weighted plank
Min 2) 12 Levetaion squat (L leg)
Min 3) 12 superman raise

Part B:
For time: (18:00 Cap)
120 Alternating SA Hang Squat Clean Thruster

Every time you break complete 1 round of:
20 bicycle crunch
15 Push-ups

*Anytime you stop and breath for more than 1 or 2 full breaths, set object down and complete the round of work.**

Gym Workout

Build Day Part A:

15:00 EMOM:
Min 1) 5 Pause Front Squat (:04 in bottom)
Min 2) 3 Dip/Drive + 2 Split Jerk
Min 3) :30 L-sit (rings/parallettes)

Weight of barbell is 75% Clean & Jerk

Build Day Part B:
10:00 AMRAP:
Heavy KBS
KB Alternating Step-up
Sit-up

Here you will start with 2 reps of each, and every round you will add 2 reps. So round 1 = 2 reps of each, round 2 = 4 reps ea, round 3 = 6 reps ea. . . etc.

The Perscribed KB for the American Swings and Step-ups is (70/53)

KB Should be held in goblet position.

For the step-ups the total reps is split between the legs. So in round 1 it is 2 total reps, 1 on each leg.

Workout for Saturday, January 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

No zoom class today.

Gym Workout

Engine Day Part A:

ON 15:00 CLOCK
1:00 ME Row for cals (HARD ROW)
2:00 rest

Engine Day Part B:

15:00 AMRAP:
50 DU/100 SU
10 Push Press
10 Sit-ups
10 OHS / Front Squat
10 Sit-ups
10 SDHP

(75/55)

Workout for Friday, January 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
Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 10 Tempo Supine-Grip Horizontal Pull-up
Min 2) 10 Strict Ring Dip / 15 Box Dip
Min 3) 10 Tempo Front Raise w/Plate

Tempo = 3111

Build Day Part B:
For Time: (13:00 Cap)
40-30-20-10:
Wallballs (20/14)
5-10-15-20:
Deadlift (80% 1RM C&J)

**Double Overhand grip for the deadlift**

Workout for Thursday, January 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:
9:00 AMRAP: Rounds:
20 Plank down/up
10 Side Plank Raise w/pause ea side
10 superman raise

17:00 AMRAP:
8 Burpee High Jump
16 Skate Jump
8 Plyo Push-up
16 Weighted Alt Reverse Lunge

Gym Workout

Athletic Day Part A:
Every 3:00 for 5 Rounds:
4 Squat Clean & Split Jerk (65%-70% 1RM C&J)
ME Burpee over Bar

**Rest for the last :30 of each round**

*Score is total burpees*

Athletic Day Part A:
9:00 AMRAP:
6 C2B/8 Pull-up
6 HSPU / 8 HRPU
12 OH Forward Lunges (95/65)

**Sub Front Rack lunges if needed**