A.
Every two minutes, for 12 minutes:
2 Front Squats + Jerk
B.
Every minute on the minute for 15 minutes:
Minute 1: 15-18/10-12 Calories of Rowing or Assault Bike
Minute 2: 12 Dumbbell Walking Lunges (50/35 lbs)
Minute 3: 10-15 Burpees
0-10:00
Establish a 1-RM
Snatch + 2 Overhead Squats
Rest 2 minutes, and then @ the 12:00. . .
Complete rounds of 21,15 and 9 for time of:
Deadlift (275/185 lbs) or (225/155 lbs)
Box Jump (30/24") or (24/20”)
Time cap: 10 minutes
Rest 2 minutes, and then @ the 24:00. . .
For time:
Row 2000 Meters or Run 1600 Meters
A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
B.
Three sets of:
Bench Press x 8 @ 2111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Every 10 minutes, for 30 minutes complete for time:
40/32 Cal Row
40 Kettlebell Swings
40/32 Cal Assault bike
A.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes:
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2 mins, for 6 minutes:
Clean x 1 rep @ 80+% of 1-RM Clean
B.
For time:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups (30 Pull-Ups)
A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Toes-to-Bar
10 Burpee Box Jump Overs
A.
Every 90 seconds, for 12 minutes
Push/Power Jerk
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 86-90%
*Set 6 – 1 rep @ 91-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 95+%
B.
Three sets for max reps of:
45 seconds of Assault Bike Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
(L-Sit Dumbbell Press)
Rest 45 seconds
45 seconds of Rowing Calories
Rest 45 seconds
45 seconds of Ring Dips
(Hand Release Push-Ups)
Rest 45 seconds
Complete as many reps as possible in 4 minutes of:
Bar-Facing Burpees
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
5 Squat Cleans (135/95 lbs)
10 Pull-Ups
30 Double-Unders
Rest 4 minutes, and then…
For max calories:
8 Minutes of Assault Bike or Rowing
A.
Four sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – 12-15 Toes to Bar
Minute 2 – 12-15 Box Jump Overs (Step Overs)
Minute 3 – 15/10 Calories of Assault Bike
Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Kettlebell Swings
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
25 Push-Ups
25 Wall Ball Shots (20/14 lbs)
Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.
A.
Every 2 minutes, for 12 minutes:
High Hang Snatch + Hang Snatch
B.
Three sets of for times of:
Run 400 Meters or Row 500 Meters
50 Double-Unders
5 Squat Snatches*
Rest 3 minutes
*Set 1: 70-75% of 1-RM Snatch
*Set 2: 75-80% of 1-RM Snatch
*Set 3: 80-85% of 1-RM Snatch
Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.
In teams of two, complete three rounds for time of:
800 Meter Run (run together)
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Burpees Over Partner
In teams of two, complete as many reps as possible in 7 minutes of:
Partner 1 - 15 Thrusters (95/65 lbs)
Partner 2 - Max Toes to Bar
Rest 3 minutes and then . . .
In teams of two, complete as many reps as possible in 7 minutes of:
Partner 1 - 7/5 Muscle-Ups (12 Pull-Ups)
Partner 2 - Max Box Jump Overs
Rest 3 minutes and then . . .
In teams of two, complete as many reps as possible in 7 minutes of:
Partner 1 - 200 Meter Run
Partner 2 - Max Plank Hold
A.
Take 20 minutes to build to today’s heavy
Split Jerk
B.
Two sets for times of:
40/30 Calorie Row or Bike
20 Dumbbell Box Step-Overs
10 Devil Presses
Rest 3 minutes
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.