Workout for Thursday, September 23rd

At Home Workout

Outdoor/at home workout:

warmup:
8:00 moving warmup

Part A:
Tabata Mountain Climbers
1:00 rest
Tabata Wide hand push-ups
1:00 rest
Tabata Bicycle Crunches
1:00 Rest
Tabata Flutter Kick

6:00 AMRAP:
10 Cossack squat
10 Push-up
10 Broad Jump

2:00 Rest

8:00 AMRAP:
20 forward lunges
20 air squats
20 burpees

Gym Workout

Build Day Part A:
20:00 EMOM:
Min 1) ME Strict Pull-up in 1 Set
Min 2) 12 Heavy Alt SL KB RDL
Min 3) :40 Plank Down/Up
Min 4) 10 KB Front Raise

7:00 AMRAP:
ME Alternating DB/KB Box Step-up

**Hold DB/KB in ea hand**

Workout for Wednesday, September 22nd

At Home Workout

4 Rounds:
10 Broomstick goodmorning
20 jumping jacks
10 Broomstick passthrough
20 Skate jumps (10 ea leg)
10 Alt Bromstick OH Lunge w/twist

16:00 EMOM:
1) :30 ME Push-up
2) :30 Plank from elbows
3) :30 ME bent over row L
4) :30 ME bent over row R

13:00 AMRAP:
25 Jumping Jacks/DU
15 sit-ups
10 Clean & Press w/object

Gym Workout

Engine Day:
35:00 AMRAP:
150 DU / 300 SU
30 Thruster (75/55)
500m Row / .7 Mile Bike
30 Alternating Oblique Crunch
Rest :90 – 2:30

Workout for Tuesday, September 21st

At Home Workout

At home workout:

warmup:
5-7 minutes

Part A:
15:00 EMOM:
Min 1) 10 spiderman push-up
Min 2) 15 jump squat
Min 3) :30 hollow hold

Part B:
16:00 AMRAP:
10 levitation squat ea leg
10 side plank dips ea side
10 superman raise
10 side shuffle

Gym Workout

Athletic Day Part A:
Every 2:00 x 4 rds w/2:00 rest between rounds:
AMRAP
3 Power Clean
1 Split Jerk

*Moderate – Heavy*

*With the heavier weights, be sure to really focus on quality form and technique.

Athletic Day Part B:
For Time: (6:00 cap)
40 KB SDHP (70/53)
30 Burpee Box Jump Over

Workout for Monday, September 20th

At Home Workout

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

Build Day Part A:
4 Rounds:
:40 work / :20 rest
– Front Squat @ 65% 1RM
– Seated Alternating DB Strict Press
– Spiderman Plank/Weighted

Build Day Part B:
11:00 AMRAP for quality:
5 Strict Pull-up w/slow lower
8 Strict HSPU/ HRPU
11 Strict K2C/Weighted

Workout for Saturday, September 18th

Gym Workout

For Time with partner: 1.vs.1 style
Each Partner must complete:
50 DB Box Step-over
40 Wallballs
30 Clean & Jerk (115/75)

While Athlete 1 works on their 50-40-30, Athlete 2 completes 15/12 cals on the assault bike. Once the calories are complete, all work stops, and athletes switch. Goal is for team to finish as quick as possible, and for you to finish all your work faster than your partner.

(40:00 cap)

Workout for Friday, September 17th

At Home Workout

Warmup:
3 Rounds:
10 KBS
10 Goblet Squat
10 Birddogs
10 shoulder tap

Part A:
Every 2:00 for 12:00
8 SA Push Press ea arm
8 Oblique Crunch ea side

Part B:
13:00 AMRAP:
5 SA Squat clean thruster ea arm
10 SA Deadlift ea arm
30 Flutter kick (15 ea side)

Gym Workout

Test #3:
Every 3:00 x 3 Rounds:
ME C2B/Pull-ups/Banded/Ring Rows in 1 set

**Can be kipping/butterfly

**If you rest more than :05 your set is over

18:00 AMRAP:
200m run
20 SA KB OH/FR Forward Lunge (10 ea)
20 Sit-ups
200m run
20 KB SDHP
20 HRPU

Workout for Thursday, September 16th

Outdoor Workout

At home workout:

Part A:
Tabata Narrow hand push-up
1:00 rest
Tabata Flutter kick
1:00 rest
Tabata Squat Jumps

Part B:
9:00 AMRAP:
10 jump lunges
10 sit-ups
10 two-foot mountain climber

3:00 rest:

9:00 AMRAP:
12 Side Shuffle
12 KBS
12 Burpees

Gym Workout

Part A:
12:00 EMOM:
Min 1) 7 Tempo Deadlift @ 70% 3RM
Min 2) 7 Tempo Weighted Push-up
Min 3) 7 Tempo Supine-Grip Ring-Row

Tempo:
:02 pause at top
:03 lower

Part B:
2 Rounds for Max reps:
:90 ME Assault Bike Cals
:30 rest
:90 Alt SA DB Snatch
:30 rest
:90 Burpee Box-Jump-Over
:30 rest

Workout for Wednesday, September 15th

At Home Workout

Warmup:
6:00 moderate pace:
30 jumps w/heels to ground
10 Sumo squats
30 Shoulder taps (15 ea side)
10 Crunches

4 Rounds:
5 Strict Press + 5 Push press ea arm
10 SL Romanian Deadlift ea leg

Part B:
For Time:
30 Sumo Deadlift High pull
10 Single Arm Thruster ea arm
20 Sumo Deadlift High Pull
20 Single Arm Thruster ea arm
10 Sumo Deadlift High Pull
30 Single Arm thruster ea arm

Gym Workout

Test #2: (40:00 Cap)
For Time:
300 DU / 600 SU
2K Row
1 Mile Run

Optional Part B:
3 Rounds:
ME Weighted Plank from forearms
12 SA KB Oblique Crunch ea side
12 Strict K2C

Workout for Tuesday, September 14th

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

Outdoor / At home workout:

Warmup:
5-7 minutes

Part A:
3 Rounds:
:40 work / :20 rest
– Plank down/up
– Side Plank R side
– Side Plank L side

18:00 AMRAP:
1 large lap around park
20 Sandbag Squats
20 Burpee over Sandbag
20 Sandbag Push Press

Gym Workout

Part A:
3 Rounds:
:45 work / :15
– Wallball Knee Tuck
– Russian Twist w/wallball
– Skate Jumps w/wallball

Part B:
15:00 AMRAP:
12 Thruster (95/65)
9 T2B/K2C
6 Ring-Dip/Box-Dip

Workout for Monday, September 13th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
At Home 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:
12:00 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
20 Sit-up
10 Alternating SA Renegade Row

Gym Workout

Test #1:
1RM Front Squat

18:00 to find Heaviest Single Front Squat

Part B:
6 Rounds for time: (7:00 cap)
6 Power Clean (95/65)
6 Push Press (95/65)
6 Burpee over the bar