Tuesday 5.21.19

A.  

Every 90 seconds, for 15 minutes:

2 Snatch Lift-Offs + Snatch from Mid-Knee

(pause 2 seconds at mid knee on each of the lift-offs)

 

B.  

“2019 CrossFit Games Age Group Qualifier Event #5”

For time:

30 Snatches (135/95 lbs)

30 Strict Handstand Push-Ups

Time Cap: 10 minutes 

 

OR  

 

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Power Snatches (135/95 lbs)

10 Strict Handstand Push-Ups

 

EZ BURN 

Three sets of:

35/25 Calorie Assault Bike

Rest 30 Seconds

35/25 Calorie Assault Bike

Rest 30 Seconds

35/25 Calorie Assault Bike

Rest 3-4 Minutes

REMINDERS:

  • Sports Basement Shopping Discount through Friday, May 31st: 20% off your entire purchase! Take advantage of this great discount from our community partner. Offer valid at Sports Basement Walnut Creek only.

  • Stars and Stripes July 4th 5k run/walk: Registration is $39 through June 2nd and then goes up to $44. Register today and join the Endzone community for this fun event! https://raceroster.com/events/2019/19238/stars-stripes-2019

  • Memorial Day Hours: 2 classes ONLY, 8am and 9am.  

Andrew Malek-Zadeh
Monday 5.20.19

A. 

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (each leg)

Barbell Hip Thrusts x 8-10 reps @ 20X1

Reverse Snow Angels x 20 reps 

 

B.  

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Dumbbell Hang Power Cleans 

12 Alternating Reverse Lunges 

 

Andrew Malek-Zadeh
Friday 5.17.19

A.  

Every 2 minutes, for 16 minutes (8 sets):

Hang Clean + Clean


Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

 

B.  

Complete as many rounds and reps as possible in 10 minutes of:

50 Double-Unders

15 Toes to Bar

10 Power Cleans (155/105 lbs)

REMINDER: Starting today through Friday, May 31 Endzone members get 20% off their entire purchase at Sports Basement Walnut Creek. Our community partner put together this shopping party for us to kick off the summer time and close out the winter months. Happy shopping!

 

Andrew Malek-Zadeh
Thursday 5.16.19

Every minute, on the minute, for 30 minutes of:

Minute 1 – 12/8 Calories of Assault Bike or Row

Minute 2 – 8-10 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 8-10 Chest-to-Bar Pull-Ups

Minute 4 – 15-20 Goblet Squats

Minute 5 – 4-8 Strict Handstand Push-Ups

 

 

EZ BURN 

Three sets for for times of:

30/20 Calorie Ski-Erg or Row

20 Dumbbell Squat Jumps (farmer’s hold)

150-Foot Sandbag Carry (heavy)

Rest 90 seconds

REMINDER: Our shopping party with Sports Basement Walnut Creek starts this Friday, May 17 and goes through Friday, May 31. During these 2 weeks Endzone members receive a 20% discount every day on your entire purchase. If you’re part of their Basementeer program, you’ll receive 28% off. Thank you to our community partner!

Andrew Malek-Zadeh
Wednesday 5.15.19

A.  

Four sets of:

Barbell Hip Thrusts x 10-12 reps @ 20X1

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111

Rest 90 seconds

 

B.  

For time:

21 Deadlifts (205/145 lbs)

500 Meter Row or 400 Meter Run 

15 Deadlifts

500 Meter Row or 400 Meter Run

9 Deadlifts

500 Meter Row or 400 Meter Run

Andrew Malek-Zadeh
Tuesday 5.14.19

A.  

Every 3 minutes, for 18 minutes:

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

 

B.  

Five rounds for time of:

6 Ring Dips

12 Push Presses (115/75 lbs)

18 Kettlebell Swings (24/16 kg)

 

 

EZ BURN 

Every 8 minutes, for 24 minutes of:

40/30 Calorie Assault Bike or Row

Rest 60 seconds

40/30 Calorie Assault Bike or Row

Andrew Malek-Zadeh
Monday 5.13.19

A.

Three sets of:

Back Squat x 4 reps @ 80-85%

Rest 2 minutes


B.  

Every 8 minutes, for 24 minutes for times:

30/20 Calories of Assault Bike

20 Walking Lunges with Kettlebells or Dumbbells (heavy)

400 Meter Run

Andrew Malek-Zadeh
Saturday 5.11.19

In teams of two, complete as many rounds as possible in 15 minutes of:

45 Thrusters (95/65 lbs)

45 Toes-to-Bar

45 Power Cleans (95/65 lbs)

45 Chest-to-Bar Pull-Ups


Rest EXACTLY five minutes, and then:


In teams of two, complete as many rounds as possible in 15 minutes of:

15 Deadlifts (225/155 lbs)

35 Overhead Squats (75/55 lbs)

90 Double-Unders

Andrew Malek-Zadeh
Friday 5.10.19

A. 

Three sets of:

Strict Handstand Push-Ups x Max Reps

Rest 60 seconds

Weighted Pull-Up x 4 reps @ 21X0

Rest 60 seconds

Front-Leaning Rest on Rings x 45-60 seconds

Rest 60 seconds

 

B.  

Every minute, on the minute, for 14 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of 1-RM Snatch

Andrew Malek-Zadeh
Thursday 5.9.19

A. 

Every minute, on the minute, for 28 minutes:

Minute 1: 8-10 Burpee Box Jump-Overs

Minute 2: 15-20 Wall Ball Shots (20/14 lbs)

Minute 3: 18/12 Calorie Assault Bike

Minute 4: Rest

 

B.  

Three sets of:

Chinese Rows x 8-10 reps @ 2111

Rest as needed

Reverse Snow Angels x 20 reps
(slow and controlled)

Rest as needed

Weighted GHD Hip Extensions x 15 reps 

Rest as needed

Come check out EZ Burn tonight at 7pm! This class is designed to improve your cardio and endurance. This half-hour class is now on the schedule Tuesdays and Thursdays at 7pm.

Andrew Malek-Zadeh
Wednesday 5.8.19

A. 

Take 20 minutes to build to today’s 1-RM Front Squat

 

B.  

Three rounds for time of:

Run 400 Meters

8 Squat Cleans @ 75-80% of 1-RM Clean

Our new class EZ Burn kicked off last night and it was a great turnout! Come check it out Thursday at 7pm. This class is designed to improve your cardio and endurance. This half-hour class is now on the schedule on Tuesdays and Thursdays at 7pm.

 

Andrew Malek-Zadeh
Tuesday 5.7.19

A.

Every 3 minutes, for 15 minutes:
Bench Press x 3 reps

Keep all sets above 80% – these should be heavy by set 3.

 

B.
Every 6 minutes, for 18 minutes for times:
Row 500 Meters
20 Alternating Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

Tonight is the start of the new EZ Burn class designed to improve your cardio and endurance. Half-hour class on Tuesdays and Thursdays at 7pm.

Andrew Malek-Zadeh
Monday 5.6.19

A.
Every 90 seconds, for 15 minutes:
Hang Snatch + Snatch

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups

Check out the May Newsletter: https://bit.ly/2H04qDC

 

Andrew Malek-Zadeh
Saturday 5.4.19

TODAY IS BRING A FRIEND OR FAMILY MEMBER FOR FREE FOR A CHANCE TO WIN A PRIZE!

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

15 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold – while next teammate completes the row and Kettlebell Swings 


Rest 8 minutes, and when the running clock reaches 20:00…


In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses

(6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Plank Hold – while next teammate completes the Assault Bike and push presses

REMINDERS:

  • Read the May Newsletter: https://bit.ly/2H04qDC

  • EZ Bowling Night starts TONIGHT at 6:30pm at Diablo Valley Bowl!

  • Don’t forget 6am Monday - Friday classes start this coming Monday

  • New Class: EZ Burn starts Tuesday, May 7th!

Andrew Malek-Zadeh
Friday 5.3.19

A. 

Every 2 minutes, for 14 minutes of:

Push Jerk + Split Jerk

 

B.   

Three sets for max reps of:

60 seconds of Box Jumps

60 seconds of Strict Handstand Push-Ups

60 seconds of Renegade Rows 

60 seconds of Strict Pull-Ups

Rest 60 seconds

REMINDERS:

Bring a Friend or Family member tomorrow to 8am or 9am class for FREE and for a chance to win a prize!

Also, EZ Bowling Night starts Saturday at 6:30pm at Diablo Valley Bowl!

Don’t forget 6am Monday - Friday classes start this coming Monday

 

Andrew Malek-Zadeh
Thursday 5.2.19

Three rounds for time of:

800 Meter Run

20 Dumbbell Box Step Overs 

20 Toes to Bar

REMINDERS:

Bring a Friend or Family member this Saturday to 8am or 9am class for FREE and for a chance to win a prize!

Also, EZ Bowling Night starts Saturday at 6:30pm at Diablo Valley Bowl!

Andrew Malek-Zadeh
Wednesday 5.1.19

A.  

Every two minutes, for 12 minutes:

Halting Clean Deadlift + Hang Power Clean + Clean 

 

B.  

Partners alternate whole rounds to complete 5 rounds each of:

6 Power Cleans (135/95 lbs)

6 Push Presses (135/95 lbs)

12 Burpees

REMINDERS:

Bring a Friend or Family member this Saturday to 8am or 9am class for FREE and for a chance to win a prize!

Also, EZ Bowling Night starts Saturday at 6:30pm at Diablo Valley Bowl!

 

Andrew Malek-Zadeh
Tuesday 4.30.19

A. 

Four sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Rest 30 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

 

B.  

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

REMINDERS:

Bring a Friend or Family member this Saturday to 8am or 9am class for FREE and for a chance to win a prize!

Also, EZ Bowling Night starts Saturday at 6:30pm at Diablo Valley Bowl!

Andrew Malek-Zadeh
Monday 4.29.19

A.  

Every 2 minutes, for 14 minutes:

2-Position Snatch @ 80-85%

(mid-thigh, and then 2″ Below the Knee)

 

B.  

Two sets for times of:

50 Calories of Rowing

50 Wall Ball Shots (20/14 lbs)

Rest 5 minutes

Andrew Malek-Zadeh