A.
Every 2 minutes for 16 minutes
Power Jerk + 2 Split Jerk
B.
AMRAP 15
20 Ring Push-Ups
30 Calorie Row
40 Ab Mat Sit-Ups
A.
Take 15 minutes and build to a Heavy 3 Rep Deadlift
B.
2 sets for times
10 Deadlifts 275/175 lbs.
20 Pull-Ups
30 Box Jumps 24/20"
40 Goblet Squats 24/16kg
50 Double-Unders
-Rest 4 minutes-
A.
Every 2 minutes for 14 minutes
Snatch Balance + 3 Overhead Squats
B.
For 20 minutes rotate through the following stations
45 seconds of Assault Bike
-Rest 15 seconds-
30 seconds of Ring Dips
-Rest 30 seconds-
45 seconds of Farmers Carry with kettle bells 32kg/24kg
-Rest 15 seconds-
30 seconds of Stick Sit-Ups
-Rest 30 seconds-
A.
Three sets of:
Push Press x 5 reps
Bent Over Barbell Rows x 15
*Keep these light 75/55
Weighted Plank x 45-60 seconds
B.
For max reps, against a 5 minute clock
Run 400m + Rowing (for max calories)
-Rest 3 minutes-
Run 400m + Max Toes-to-Bar
-Rest 3 minutes-
Run 400m + Max Wall Balls 20/14
A.
Take 15-20 minutes to build to today's heavy Back Squat
In between sets complete
5 sets
Strict Pull-Ups x 4-8
B.
For time:
21 Pistols each leg (alternating)
15 Snatches 135/95
9 Muscle-Ups
-Rest 5 minutes-
For time:
21 Handstand Push-Ups
15 Clean & Jerks 135/5
9 Muscle-Ups
NO EVENING CLASSES - WE WILL BE CLEANING UP FOR THE GRAND OPENING.
ONLY CLASSES WILL BE 6AM - 9AM - 11AM.
A.
Every 3 minutes for 12 minutes
Bench Press x 8
Double KB Row x 10-12
B.
For time:
24 GHD Sit-Ups
12 Handstand Push-Ups
50m Farmers Carry
18 GHD Sit-Ups
9 Handstand Push-Ups
50m Farmers Carry
12 GHD Sit-Ups
6 Handstand Push-Ups
50m Farmers Carry
6 GHD Sit-Ups
3 Handstand Push-Ups
50m Farmers Carry
A.
Every 2 minutes for 18 minutes (3 sets)
Minutes 1-2 - 50 Double-Unders + 10-12 Toes-to-Bar
Minutes 3-4 - 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6 - 10 Candlestick Rolls
B.
50-35-20
Row Calories
Wall Balls 20/14
A.
Every 2 minutes for 14 minutes
Snatch Balance + 2 Overhead Squats
B.
Every minute, on the minute for 12 minutes
Minute 1 – 15 Box Jumps 24/20
Minute 2 – 10-12 Hang Cleans
*Choose a challenging weight for the 10-12 reps
Minute 3 – Rest
On the 12th minute...
Every minute, on the minute for 12 minutes
Minute 1 – Assault Bike 18/12 calories
Minute 2 – 10-12 Burpees to a 6" target
Minute 3 – Rest
A.
Four sets of
6-8 Deadlifts @ 20X1
10-15 Push-Ups @ 20X1
10 Russian Step-Ups each leg
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters 45/35 lbs.
30 Pull-Ups
A.
Build to a Heavy Back Squat Triple
* 5 lbs. up from last week
then..
3 sets
Back Squat x 3 @ 85-90%
B.
Every 5 minutes for 20 minutes
Run 400m
15 KB Swings 32/24 kg
15 Push Press 115/75 lbs.
3 Person Teams
30 minute AMRAP
1 – Row for Calories
2 – 10 Thrusters 95/65, 7 Burpee Box Overs 24/20, 10 GHD Sit-Ups
3 – Rest
Rotate when 2nd person finishes.
A.
Three sets not for time of
Romanian Deadlift x 6-8 reps @ 3011
Single Arm Row x 10 each arm
Plank from Elbows x 60 seconds
B.
“The Chief”
5 sets
Against a three-minute running clock, complete as many rounds and reps as possible of
3 Power Cleans 135/95 lb.
6 Push-Ups
9 Air Squats
Rest 60 seconds between sets
A.
Every two minutes, for 12 minutes
Power Jerk + Split Jerk
B.
3 sets for times
20/15 Calories on the Assault Bike
50 Double-Unders
20 Toes-to-Bar
-Rest 3 minutes-
A.
Every two minutes, for 20 minutes
Halting Clean Deadlift + Hang Clean + Clean
B.
Every minute, on the minute for 10 minutes
3 Burpees
6 Box Jumps 24/20"
9 Kettlebell Swings 24/16kg
A.
3 sets not for time
Muscle-Ups or Ring Pull-Ups x 3-8
L-Sit x 30-45 seconds
Bridge Ups x 6-8
B.
Every 5 minutes for 15 minutes
Run 400m
15 Wall Ball Shots
15 Pull-Ups
A.
Build to a Heavy Back Squat Triple
then..
3 sets
Back Squat x 5 @ 90%
B.
For time:
80 Calorie Row
40 Shoulder-to-Overhead 155/105 lbs.
20 Squat Cleans 155/105 lbs.
HAPPY BIRTHDAY HANNA !!
For time:
50 Double-Unders
40 Pull-Ups
30 Box Jumps 24/20"
20 Snatches 115/75 lbs.
10 Handstand Push-Ups
-Rest 3 minutes-
10 Handstand Push-ups
20 Snatches 115/75 lbs.
30 Box Jumps 24/20"
40 Pull-Ups
50 Double-Unders
HAPPY BIRTHDAY BREE !!
A,
Every two minutes, for 20 minutes of
Clean & Jerk x 1.1
(rest 10 seconds between singles)
*Build over the 10 sets
B.
Complete as many rounds and reps as possible in 7 minutes of
Row 250m
20 Barbell Thrusters 45
20 Russian Kettlebell Swings 32/24
C.
Eight sets of
20 seconds of Hollow Rocks or Holds Rest 10 seconds
A.
3 sets not for time:
Stationary Dips or Ring Dips x 8-12
Single Arm Row x 10 each @2111
L-Sit x 30-45 seconds
B.
For time:
80ft Front Rack Walking Lunge 135/95 lbs.
40 Toes-to-Bar
20 Hand Release Push-Ups
20 Toes-to-Bar
40 Hand Release Push-Ups
80ft Front Rack Walking Lunge 135/95 lbs.
HAPPY BIRTHDAY ROSA !!!
A.
Every 2 minutes for 16 minutes
Shoulder Press x 2-3 reps @ 20X1
B.
Every minute on the minute for 20 minutes
Minute 1 - Row 300m/250m
Minute 2 - Run 200m
Minute 3 - Rest
Minute 4 - 1-2 Rope Climbs