A.
Ten sets for times of:
15/12 Calorie Row or Bike
10 Burpees to a 6" Touch
Rest 1-2 minutes
B.
Optional two sets of:
Landmine Row x 8 reps @ 2111 (Left)
Landmine Row x 8 reps @ 2111 (Right)
Sandbag Carry or Front Racked Kettlebell Carry x 100-Feet (heavy!)
Farmer’s Carry x 100-Feet (heavy!)
Every 10 minutes, for 30 minutes for times:
50 Wall Ball Shots
30/20 Calorie Row / Assault Bike or
400 Meter Run
10/7 Bar Muscle-Ups
“12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Snatches (135/95 lbs)
3 – Power Cleans (135/95 lbs)
4 – Push-Ups or Handstand Push-Ups
5 – Burpees
6 – Toes to Bar
7 – Box Jumps
8 – Overhead Plate Lunges
9 – Kettlebell Swings
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters (115/65 lbs)
21 Double-Unders
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Barbell Burpees
7 Hang Squat Cleans (115/75 lbs)
5 Chest-to-Bar Pull-Ups
A.
Every 90 seconds, for 12 minutes of:
Bench Press x 2 reps @ 80%
B.
Three rounds for time of:
400 Meter Run
20 Single-Arm Kettlebell Swings (left side)
20 Single-Arm Kettlebell Swings (right side)
REMINDERS: Tomorrow is the last day to fill out the survey on the evening class schedule. All responses are anonymous and it takes less than 5 minutes to complete. Please only fill the survey out once. Thank you!
The holidays are right around the corner! The class schedule has been updated to reflect gym hours beginning with Christmas Eve through January 1, 2019.
Every 5 minutes, for 35 minutes for times:
Row 500/450 Meters
5-8 Strict Pull-Ups
8-12 Toes to Bar
15 Wall Ball Shots
REMINDERS: The survey on the evening class schedule will be open through Friday. All responses are anonymous and it takes less than 5 minutes to complete. Please only fill it out once. Thank you!
The holidays are right around the corner! The class schedule has been updated to reflect gym hours beginning with Christmas Eve through January 1, 2019.
A.
Take 15 minutes to build to today’s
1-RM Clean
B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift*
Bar-Facing Burpees Over the Barbell
*You must use the weight you successfully cleaned for the deadlift
REMINDERS: We want your thoughts on the evening class schedule since we changed classes from on the hour (5pm, 6pm, 7pm) to on the half-hour (4:30pm, 5:30pm, 6:30pm). Please take our quick survey (less than 5 minutes) and provide your feedback. Please only take the survey once. All responses are anonymous. Thank you!
The holidays are right around the corner! The class schedule has been updated to reflect gym hours beginning with Christmas Eve through January 1, 2019.
A.
Four sets for max load:
Strict Dumbbell Press x Max Reps (heavy for 6-8 reps)
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Dumbbell Thrusters x Max Reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges
30 Double-Unders
REMINDERS: We want your thoughts on the evening class schedule since we changed classes from on the hour (5pm, 6pm, 7pm) to on the half-hour (4:30pm, 5:30pm, 6:30pm). Please take our quick survey (less than 5 minutes) and provide your feedback. All responses are anonymous. Thank you!
The holidays are right around the corner! The class schedule has been updated to reflect gym hours beginning with Christmas Eve through January 1, 2019.
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!