A.
Every 90 seconds, for 12 minutes:
Bench Press x 2-3 reps @ 21X1
*Use around 80% for all sets
B.
Complete as many rounds and reps as
possible in 14 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Pull-Ups
A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
B.
Five sets for max calories/reps of:
30 seconds of Rowing or Assault Bike
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes
A.
Every 2 minutes, for 12 minutes of:
Snatch x 1.1
(rest 5-7 seconds between singles)
*Suggested loading per set
1-2 @ 70-75%
3-4 @ 80-85%
5-6 @ 88-90%
B.
Every 10 minutes, for 20 minutes for times:
1000 Meter Row
21 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 30 minutes of:
5 Overhead Squats*
10 Kettlebell Swings
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but still be able to complete the 5 reps unbroken.
**Every 6 rounds, teams must run 400 meters.
Don’t Forget! Free Yoga class Sunday at 8:30am.
A.
Six sets of:
Deadlift x 3-5 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes
B.
For time:
30 Calories of Assault Bike
30 Shoulder to Overhead (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)
REMINDER: Sunday 8:30am Yoga class! Bring a mat and get your stretching in before starting the day.
A.
Every 10 minutes, for 30 minutes for times:
400 Meter Row
8-10 Strict Handstand Push-Ups or L-Sit DB Press
20/15 Calories of Assault Bike
16-20 Alternating Pistols or Air Squats
400 Meter Run
B.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest 60 seconds
Single-Arm DB Row x 10 reps each @ 2111
Rest 60 seconds
Single-Arm Kettlebell Presses x 8 reps each arm @ 2111
Rest as needed
REMINDER: Sunday 8:30am Yoga class! Bring a mat and get your stretching in before starting the day.
A.
Every 5 minutes, for 25 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots
B.
Three sets of:
Prone Chinese Planks x 60 seconds
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
A.
Four sets of:
Back Squat x 6 reps
Rest 2 minutes
B.
Every minute, on the minute, for 15 minutes:
Minute 1: 15/12 Calorie Row
Minute 2: 10-15 Burpees Over Dumbbell
Minute 3: 20 Alternating Dumbbell Snatches
A.
For max reps:
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
95/65 lb Power Cleans x Max Unbroken Reps
B.
Five rounds for time of:
300 Meter Run
6 Squat Cleans (165/115 lbs)
12 Chest-to-Bar Pull-Ups
"Super Saturday"
1st Quarter
Complete as many rounds and reps as possible in 5 minutes of:
25 Burpees Over the Erg
Row x Max Calories
Rest EXACTLY three minutes, and then...
2nd Quarter
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Step Overs x 12 reps
(185/125 lbs) Deadlifts x 12 reps
Rest EXACTLY three minutes, and then...
3rd Quarter
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 45
Chest-to-Bar Pull-Ups (Pull-Ups) x 15 reps
Rest EXACTLY three minutes, and then...
4th Quarter
Complete as many rounds and reps as possible in 5 minutes of:
25 Burpees Over the Erg
Row x Max Calories
NEWSLETTER ALERT: February Newsletter is here! Lots to read about including the Athlete of the Month, details on our move, Coach Dani’s baby shower, January competitions, and more! https://bit.ly/2Ghzdfo
A.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4-7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.
B.
Four sets for max reps, each against a 3-minute running clock:
Row 500/450 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
A.
Every 10 minutes, for 30 minutes for times:
Run 400 Meters
3-6 Muscle-Ups
40 Air Squats
Run 400 Meters
B.
Four sets of:
100-Foot Kettlebell Crosswalk
(switch at 50 feet)
Rest as needed
A.
Every 90 seconds, for 3 minutes:
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 9 minutes:
Snatch x 1 rep @ 75-85%
B.
Complete as many rounds and reps as possible in 4 minutes of:
9 Power Snatch (75/55 lbs)
12 Box Jump Overs (24/20")
15 Push Ups
Rest 2 minutes and repeat for a total of 3 sets
A.
Every two minutes, for 12 minutes:
2 Front Squats + Jerk
B.
Every 3 Minutes, for 12 Minutes
15 Russian Kettlebell Swings
21 Burpees to 6″ Touch
15 Russian Kettlebell Swings
A.
Every 3 minutes for 15 minutes:
Touch-n-Go Squat Cleans x 5 reps
Increase load each set, working to the heaviest 5-rep set possible.
B.
Complete as many reps of Wall Ball Shots as possible in 6 minutes of:
Row 1000/800 Meters
Wall Ball Shots x Max Reps
Rest 4 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 6 minutes of:
Row 1000/800 Meters
Toes to Bar x Max Reps
In teams of three, complete four rounds each of:
400 Meter Row
20 Dumbbell Hang Cleans
20 Pull-Ups
A.
Five sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges
A.
For time:
50/40 Calories of Assault Bike
50 Burpees to 6” touch
B.
Three sets of:
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 @ 2111
Rest 60 seconds
Dumbbell Death March x 20 @ 2011
Rest 60 seconds
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings
20 Ring Dips
10 Bar Muscle-Ups
1000 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
A.
Three sets of:
Back Squat x 6 reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing/Bike/Ski-Erg