Thursday 6.6.19


 "Comfort Zone"

Against a 10-minute clock:

1000 Meter Row

immediately followed by as many rounds and reps as possible in the remaining time…

5 Hang Clean & Jerks (135/95 lbs)

10 Barbell Burpees

 *Please note the 1000 meter row time + the rounds and reps from the AMRAP



Three sets of:

Pallof Press x 15 reps @ 2020

Rest 30-45 seconds

Side Plank x 45 seconds each side

Rest 30-45 seconds

Ab-Wheel Rollouts x 10 reps

Rest as needed

Reminder: Play EZ Bingo!

If you haven’t started your EZ Bingo card yet, make sure you see a coach to get started.

2 ways to play: If you want to be eligible to win a prize you will need to do the $5 buy-in. If you would rather just have fun checking off the squares and not worry about prizes, that’s fine too! Complete rules are here:


Every 4 minutes, for 20 minutes for times:

15/10 Calories of Assault Bike or Rowing

10 Burpees

15/10 Calories of Assault Bike or Rowing


Andrew Malek-Zadeh