Hey guys,

I’m still doing online coaching with everyone by appointment for this week as it seems to work better for now. I’m also still doing by appointment meet ups at the gym or dropping off to your house to lend equipment. Stay connected and I’ll continue to take care of you!

Kam

571 337 6274

Romanian Deadlift
Build to a Heavy Set of 5

“Go Fish”
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Workout option 2

“Kelly’s House”
5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB

Workout option 3
“Kelly’s House” (No equipment version)
5 Rounds For Time:
400m Run
30 “Odd-Object” Thrusters
30 Lateral Hops over “Odd-Object”

Hey guys!

I’m very happy to see a lot of you staying active and getting after your fitness. I’m still meeting with people and lending out equipment by appointment at the gym / discussing solutions for maintaining your fitness. If you haven’t gotten equipment yet text me. I will log in to the virtual workouts to classes that have sign ups. For example if you sign up to 630am, text me at 571 337 6274 for the zoom meeting link at 630am We will do the same at noon and 530pm. If none of those times work let me know via text and I’ll make the next time for you happen. Regardless, don’t hesitate to call or text me and we will figure it out. If you prefer FaceTime etc same thing, we will figure it out. This situation seems to change every hour it seems, and so will we. I look forward to seeing you guys!

Kam 571 337 6274

“Layup”
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into…

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

Version 2

“Cookie Monster”
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders

Version 3

“Cookie Monster”
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”

“Steady Betty”
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest

Completed with a dumbbell or pack.

“SeaWorld”
3 Rounds For Time: (30 Minute Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks*
1,000 Meter Row

Round 1: 135/95
Round 2: 155/105
Round 3: 185/135

“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry

“SeaWorld” (No Equipment Version):
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run

Overhead Squat
Build to a Heavy Single

“T-Mobile”
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Home Workout 1

“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches

Home Workout 2

“Deck of Cards” (No Equipment Version)
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees

Home Workout 1
“Cindu”
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

Home Workout 2

“Cindu” (No Equipment Version)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)

I’m sure you heard. We now have to close after our last class. Text me to make an appointment to come up with a game plan for you, rent gear, and figure out good times to continue with online training.

See you at 630am or 530pm

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/85)
30 Toes to Bar
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

Home Workout 1

“Three-Peat”
3 Rounds For Time :
200m Run
20 Single Arm Hang Dumbbell Snatches
200m Run
20 Single Arm Dumbbell Power Cleans
200m Run
20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

Home Workout 2

“Three-Peat” (No Equipment Version)
3 Rounds For Time:
200m Run
20 Odd-Object to Overhead
200m Run
20 Odd-Object Step-Ups
200m Run
20 Odd-Object Thrusters