A.
10 Minutes of Gymnastics Skills Practice of Your Choice (1-2 Skills)
B.
Every 7 minutes, for 28 minutes for times of:
500 Meter Row
50 Air Squats
25 Push-Ups
A.
Every two minutes, for 14 minutes:
Power Clean + Hang Clean
B.
“40/40 Club”
For time:
40 Calories of Assault Bike
40 Burpee Pull-Ups
Bowling RSVPs are due by this Friday! Don’t forget to sign up if you’re coming out for the EZ Bowling Night.
May 4th: EZ Bowling Night (Bowling RSVP - https://forms.gle/3oYxfp6uS4fZYn9Q9 )
May 4th: Bring a Friend or Family member for Free to class
A.
Five sets of:
Back Squat x 5 reps @ 75-80%
Rest 2 minutes
B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
7 Dumbbell Hang Squat Cleans
14 Kettlebell Swings
21 Double-Unders
A.
Every 90 seconds, for 15 minutes:
Halting Snatch Deadlift + High Hang Snatch
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
In teams of two, complete the following for time:
100 Alternating Front-Racked Reverse Lunges (135/95 lbs)
400 Meter Run (together)
80 Push Presses (135/95 lbs)
400 Meter Run (together)
60 Power Cleans (135/95 lbs)
400 Meter Run (together)
40 Dumbbell Box Step-Overs
400 Meter Run (together)
20 Bar Muscle-Ups (30 Chest to Bars/Pull-Ups)
400 Meter Run (together)
Lots going on for the EZ community! Check it out:
May 4th: EZ Bowling Night (Bowling RSVP - https://forms.gle/3oYxfp6uS4fZYn9Q9 )
May 4th: Bring a Friend or Family member for Free to class
July 4th: Brazen Racing July 4th Run/Walk in downtown Concord (https://brazenracing.com/starsandstripesrun/)
A.
Every two minutes, for 6 minutes:
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by…
Every two minutes, for 6 minutes:
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Followed by…
Every two minutes, for 6 minutes:
Clean & Jerk @ 85-90%
B.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
Deadlifts (225/155 lbs)
Strict Handstand Push-Ups
Every 10 minutes, for 30 minutes of:
30 Wall Ball Shots (20/14 lbs)
30/25 Calorie Row
30 Kettlebell Swings (24/16 kg)
30/25 Calorie Assault Bike
Four rounds for time of:
400 Meter Run
8 Toes to Bar
12 Dumbbell Shoulder to Overhead
400 Meter Run
8 Toes to Bar
12 Dumbbell Overhead Lunges
A.
Every 2 minutes, for 16 minutes of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
A.
Every 2 minutes, for 20 minutes of:
2 Snatch Lift-Offs + Snatch
B.
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
10 Burpees Over the Barbell
3 Power Snatches (135/95 lbs)
In teams of two, complete as many rounds and reps as possible in 30 minutes:
400 Meter Run or 500 Meter Row
30 Toes to Bar
20 Overhead Squats (115/75 lbs)
A.
Take 15-20 minutes and build to today’s 1-RM Power Snatch
B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
REMINDER: RSVP for our community bowling night at Diablo Valley Bowl on Saturday, May 4th - https://forms.gle/eWsMLmS58nBhjkuR8
Every 10 minutes, for 30 minutes for max calories/reps of:
2 Minutes of Rowing for calories
2 Minutes of Barbell Burpees
2 Minutes of Assault Bike for calories
400 Meter Run
A.
Every 2 minutes, for 20 minutes
2 Clean Lift-Offs + 1 Power Clean
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Power Cleans (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders
April Newsletter is here! Check out the Athlete of the Month, the upcoming Community Events we’re hosting, and more. https://bit.ly/2uOFtEB
A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
B.
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
REMINDER: RSVP for our community bowling night at Diablo Valley Bowl on Saturday, May 4th - https://forms.gle/eWsMLmS58nBhjkuR8
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
12 Wall Ball Shots (20/14 lbs)
Rest 4 minutes, and then…
8 Chest-to-Bar Pull-Ups or Pull-Ups
12 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
8 Ground to Overhead (135/95 lbs)
12 Toes-to-Bar
A.
Five sets of:
Seated Strict Press x 3-4 reps
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups or Strict Pull-Ups
8 Dumbbell Push Presses
12 Alternating Dumbbell Snatches (50/35 lbs)
SAVE THE DATE: EZ is going bowling on Saturday, May 4th! Come out and knock some pins down with your fellow EZ members. More details to follow.
12 Minute Assault Bike for max calories
*Every 2 minutes complete 30 Double-Unders
12 Minute Row for max calories
*Every 2 minutes complete 12 Jumping Lunges
6 x Run 400 Meters
*Every 400 Meters complete 50-Foot Bear Crawl
Every minute, on the minute, for 3 minutes:
High Hang Snatch x 2 rep @ 50-65%
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes:
Hang Snatch x 1 rep @ 65-80%
Rest 60 seconds, and then…
Every 2 minutes, for 10 minutes :
Snatch x 1 rep @ 80+%
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Snatches (115/75 lbs)
10 Burpees Over the Barbell