A.
Every 2 minutes, for 12 minutes:
Power Snatch x 1.1.1
(rest 10 seconds between singles)
B.
For time:
1000 Meter Row
50 Kettlebell Swings
1000 Meter Run
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 50-Foot Walking Lunge + 5 Strict Handstand Push-Ups
Station 2 – 5 Dumbbell Hang Squat Cleans + 10 Dumbbell Box Step-Overs
Station 3 – 200 Meter Run with Medicine Ball
Teammates can only rotate after the running partner returns.
A.
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
B.
Five sets for max reps:
In 60 seconds, complete 6-10 Burpees and then as many reps as possible of Muscle-Ups, Bar Muscle-Ups, Ring Dips or Stationary Dips
Rest 60 seconds between sets
Five sets for max calories/reps
3 Minute Row/Assault/Ski
Rest 60 seconds
2 Minute AMRAP*
Rest 60 seconds
*AMRAP*
15 Air Squats
12 V-Ups or Sit-Ups
9/6 Push-Ups
A.
Every 2 minutes, for 18 minutes
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep
B.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
20 Pull-Ups
30 Wall Ball Shots
A.
Three sets of:
Back Squat x 6-8 reps @ 20X1
Rest 60 seconds
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Landmine Row x 6 reps each arm @ 2111
Rest 60 seconds
B.
Every 3 minutes, for 15 minutes for times:
50 Double-Unders
21 Kettlebell Swings
12 Box-Facing Burpee Box Jump-Overs
A.
Four sets of:
Snatch + 2 Overhead Squats
Rest 2 minutes
B.
Four sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Hang Clean & Jerk or Snatch
60 seconds of Row for Calories
Rest 60 seconds between sets
For time:
2000 Meter Row
immediately followed by…
Five rounds of:
9 Front Squats (165/115 lbs)
15 Toes-to-Bar
immediately followed by…
1000 Meter Run
A.
Four sets of:
Bench Press x 6 reps @2111
Rest as needed
Ring Rows x 12-15 reps @3112
Rest as needed
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
REMINDERS: Our potluck holiday party & White Elephant gift exchange(with a fun twist) is tomorrow starting around 5:30pm. Please remember to let everyone know what you’re bringing by signing up on the sheet. White Elephant gift limit is $20. Look forward to celebrating with everyone!
20% discount at any Sports Basement ends this coming Sunday, December 9th for Endzone members. Receive an additional discount if you’re part of their Basementeer loyalty program.
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
60 seconds of Dumbbell Snatch (for max reps)
30 seconds of Rest
90 seconds of Assault Bike (for Calories)
30 seconds of Rest
60 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest
REMINDERS: Our potluck holiday party & White Elephant gift exchange(with a fun twist) is this coming Saturday, December 8th starting around 5:30pm. Please remember to let everyone know what you’re bringing by signing up on the sheet. White Elephant gift limit is $20. Look forward to celebrating with everyone!
20% discount at any Sports Basement ends this coming Sunday, December 9th for Endzone members. Receive an additional discount if you’re part of their Basementeer loyalty program.
A.
Deadlift @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Box Jump Overs (24″/20″)
9 Burpees
9 Kettlebell Swings
REMINDERS: 20% discount at any Sports Basement ends this coming Sunday, December 9th for Endzone members. Receive an additional discount if you’re part of their Basementeer loyalty program.
Our potluck holiday party & White Elephant gift exchange is this coming Saturday, December 8th starting around 5:30pm. Please remember to let everyone know what you’re bringing by signing up on the sheet. White Elephant gift limit is $20. Look forward to celebrating with everyone!
A.
Five sets of:
Back Squat @ 30X0 tempo
Rest 3 minutes
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
In teams of two, with only one partner working at a time complete for time:
60 Ground to Overhead (135/95 lbs)
REMINDER: Our potluck holiday party & White Elephant gift exchange is this coming Saturday, December 8th starting around 5:30pm. Please remember to let everyone know what you’re bringing by signing up on the sheet. White Elephant gift limit is $20. Look forward to celebrating with everyone!
A.
Every 2 minutes, for 20 minutes:
Hang Snatch + Snatch
Build over the course of the 10 sets to today’s heavy complex.
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
REMINDER: Our potluck holiday party & White Elephant gift exchange is this coming Saturday, December 8th starting around 5:30pm. Please remember to let everyone know what you’re bringing by signing up on the sheet. White Elephant gift limit is $20. Look forward to celebrating with everyone!
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400 meters. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
A.
Four sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Plank from Low Rings x 60 seconds
Rest as needed
B.
Against a 4-minute clock complete
500/400 Meter Row
15-20 Down Ups (Burpee - no jump)
Max Double-Unders
Rest 2 minutes and repeat for 3 sets
Three sets for max reps of:
2 Minutes of Assault Bike (for calories)
Rest 60 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
2 Minutes of Rowing (for calories)
Rest 3 minutes
A.
Five sets of:
Power Clean + Hang Clean + Power Clean
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Barbell Complex
12 Box Jumps
Barbell Complex =
3 Hang Power Cleans (135/95 lbs)
2 Alternating Reverse Lunges
1 Shoulder to Overhead
A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 60 seconds
Hollow Rocks x 30-45 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes:
15 Deadlifts (225/155 lbs)
12 Dumbbell Front Squats (50/35 lbs)
9 Ring Dips
A.
In 10 minutes build to today’s heavy…
Snatch x 1.1
(3-5 second reset between reps)
Drop back down to 65%, and when the running clock reaches 10:00…
In 10 minutes build to today’s heavy…
Snatch x 1 rep
B.
Four sets for max reps of:
45 seconds of Devil Press
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest
45 seconds of Double-Unders
75 seconds of Rest
Every 90 seconds, for 30 minutes:
Station 1 – 300 Meter Run
Station 2 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs)
Station 3 – 300/250 Meter Row
Station 4 – 20 Single-Arm DB Hang Clean & Jerks (50/35 lbs)