A.
Every 3 minutes for 18 minutes
Back Squat x 6 75-80%
B.
4 sets not for time
Supinated Barbell Row x 8-10 @2111
Single Leg Deadlift x 8-10 each leg
Single Arm Press x 8-10 each arm @21X1
A.
3 sets not for time of:
Muscle-Ups x 3-8
Handstand Walk or Handstand Hold with Shoulder Taps
L-Sit x 30-45 seonds
B.
3 Rounds for time of
400m Run
30 Kettlebell Swings
75 Double-Unders
A.
Four sets of:
Touch-n-Go Power Snatch x 5 reps
Rest 2-3 minutes
B.
3 Rounds for time of
30 Wall Balls 20/14
20 Pull-Ups
10 Power Snatch 95/65 lbs.
A.
In teams of 2, complete 5 rounds each of:
Row 300 Meters
10 Burpee Box Jump-Overs 24″/20″
*Rower is always occupied
B.
4 sets not for time
8-10 Ring Rows
10-12 Toes-to-Bar
A.
Four sets of:
Touch-n-Go Power Clean and Jerks x 6 reps
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
3-6-9-12-15-18 . . . .
Thrusters 95/65 lbs
*30 Double-Unders after each round
"Super Bowl Saturday"
4 quarters of fun ! With a chance of overtime :)
Come dressed in your favorite teams apparel, put on your game face and step up to the challenge.
A.
In 15 minutes or less, build to today’s “heavy”…
Back Squat
B.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 6-8 reps @ 75% of today’s 1-RM
Station 2 – 40 Double-Unders + 6-10 Chest-to-Bar Pull-Ups
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Split Jerk x 2-3 reps
B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
20 Calories on the Rower
20 Kettle Bell Swings
20 Push-Ups
A.
Every minute, on the minute, for 18 minutes:
Minute 1 - Front Squat x 6 reps
Minute 2 - Supinated-Grip Pull-Ups x 6 reps
Minute 3 - Run 200 Meters
B.
3 sets not for time
Single Arm Row x 10
Single Arm Press x 6-8
GHD Sit-Ups x 10-12
A.
Every 2 minutes for 18 minutes (3 sets) of:
Station 1- Muscle-Ups x 3-6 (Ring or Bar)
Station 2 - Handstand Push-Ups x 8-12
Station 3 - Pistol Squats x 8-10 each leg
B.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15….
Power Clean 135/95 lbs.
Box Jump Overs 24/20"
A.
Barbell Cycling
Four sets of:
Touch-n-Go Power Snatches x 5 reps
Rest 2 -3 minutes
B.
For Time:
42-30-18
Wall Balls 20/14 lbs.
Toes-to-Bar
Every minute, on the minute for 12 minutes
Minute 1 - Chest-to-Bar Pull-Ups x 6-12
Minute 2 - Deadlifts x 6-8 275/185 lbs.
Minute 3 - Bench Press x 8-10 135/95 lbs.
Rest exactly 3 minutes, then at the 12:00 mark grab a partner and Row as many meters as possible in 12 minutes
Partner 1 - Run 400m
Partner 2 - Row Max Meters
*switch every time partner 1 comes back from the 400m run for 12 minutes
A.
In 15 minutes or less, build to today’s “heavy”…
Back Squat
B.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar
A.
Every 2 minutes for 18 minutes (3 sets) of:
Station 1 - Muscle-Ups x 3-6 (Ring or Bar)
Station 2 - Handstand Push-Ups x 8-12
Station 3 - Pistol Squats x 8-10 each leg
B.
Complete as many rounds and reps as possible in 10 minutes of:
12 Box Jumps 24/20"
9 Push Press 115/75 lbs.
6 Chest-to-Bar Pull-Ups
We are sad to announce that Coach Caleb will no longer be coaching with us, effective February 1st, as he pursues his career as a firefighter. We would like to thank him for his hard work and for helping build the Endzone community the past 6 months. Coach Caleb will always be part of the Endzone family.
Unfortunately with Coach Caleb leaving we will have to remove the 5:30 am class, starting February 1st, for the foreseeable future until we find a replacement. We have interviewed a couple of people already but have not found a candidate that can bring the level of coaching our members deserve. We will continue to work to find a replacement so we can get this class back on the schedule as soon as possible.
A.
Every 2 minutes, for 8 minutes:
Hang Clean + Clean
Immediately followed by…
Every 2 minutes, for 10 minutes:
Clean x 1
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders
A.
In teams of 2 complete
2 rounds for time of:
Run 400m
4 Rope Climbs
40 Wall Balls 20/14 lbs.
30 Cleans 135/95 lbs.
20 Handstand Push-Ups
B.
3 sets not for time of
Supinated Barbell Rows x 8-10 @2111
GHD Sit-Ups x 10-15
Due to unforeseen circumstances the gym will be closed from 11-4 this Thursday, 1/28. This closure includes cancellation of the 11 am class and open gym from 3-4 pm on that day. We apologize in advance for the inconvenience.
A.
Every two minutes, for 10 minutes (5 sets of):
3 Position Snatch
Mid Thigh + Hang (above knee) + Floor
B.
For Time:
Kettlebell Swings 24/16kg
Goblet Squats 24/16kg
Rest until the 10:00 then complete:
For Time:
Calories on the Concept 2
*Bear Crawl 100' after each round
In our typical Saturday fashion, we'll be ending our week with some sweat equity. Rest up and be ready for 7 minutes of fun :)