In teams of two, complete as many rounds as possible in 15 minutes of:
45 Thrusters (95/65 lbs)
45 Toes-to-Bar
45 Power Cleans (95/65 lbs)
45 Chest-to-Bar Pull-Ups
Rest EXACTLY five minutes, and then:
In teams of two, complete as many rounds as possible in 15 minutes of:
15 Deadlifts (225/155 lbs)
35 Overhead Squats (75/55 lbs)
90 Double-Unders
A.
Three sets of:
Strict Handstand Push-Ups x Max Reps
Rest 60 seconds
Weighted Pull-Up x 4 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds
B.
Every minute, on the minute, for 14 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of 1-RM Snatch
A.
Every minute, on the minute, for 28 minutes:
Minute 1: 8-10 Burpee Box Jump-Overs
Minute 2: 15-20 Wall Ball Shots (20/14 lbs)
Minute 3: 18/12 Calorie Assault Bike
Minute 4: Rest
B.
Three sets of:
Chinese Rows x 8-10 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
Weighted GHD Hip Extensions x 15 reps
Rest as needed
Come check out EZ Burn tonight at 7pm! This class is designed to improve your cardio and endurance. This half-hour class is now on the schedule Tuesdays and Thursdays at 7pm.
A.
Take 20 minutes to build to today’s 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Squat Cleans @ 75-80% of 1-RM Clean
Our new class EZ Burn kicked off last night and it was a great turnout! Come check it out Thursday at 7pm. This class is designed to improve your cardio and endurance. This half-hour class is now on the schedule on Tuesdays and Thursdays at 7pm.
A.
Every 3 minutes, for 15 minutes:
Bench Press x 3 reps
Keep all sets above 80% – these should be heavy by set 3.
B.
Every 6 minutes, for 18 minutes for times:
Row 500 Meters
20 Alternating Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups
Tonight is the start of the new EZ Burn class designed to improve your cardio and endurance. Half-hour class on Tuesdays and Thursdays at 7pm.
A.
Every 90 seconds, for 15 minutes:
Hang Snatch + Snatch
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups
Check out the May Newsletter: https://bit.ly/2H04qDC
TODAY IS BRING A FRIEND OR FAMILY MEMBER FOR FREE FOR A CHANCE TO WIN A PRIZE!
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
15 Kettlebell Swings (24/16 kg)
immediately followed by…
Overhead Plate Hold – while next teammate completes the row and Kettlebell Swings
Rest 8 minutes, and when the running clock reaches 20:00…
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses
(6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by…
Plank Hold – while next teammate completes the Assault Bike and push presses
REMINDERS:
Read the May Newsletter: https://bit.ly/2H04qDC
EZ Bowling Night starts TONIGHT at 6:30pm at Diablo Valley Bowl!
Don’t forget 6am Monday - Friday classes start this coming Monday
New Class: EZ Burn starts Tuesday, May 7th!
A.
Every 2 minutes, for 14 minutes of:
Push Jerk + Split Jerk
B.
Three sets for max reps of:
60 seconds of Box Jumps
60 seconds of Strict Handstand Push-Ups
60 seconds of Renegade Rows
60 seconds of Strict Pull-Ups
Rest 60 seconds
REMINDERS:
Bring a Friend or Family member tomorrow to 8am or 9am class for FREE and for a chance to win a prize!
Also, EZ Bowling Night starts Saturday at 6:30pm at Diablo Valley Bowl!
Don’t forget 6am Monday - Friday classes start this coming Monday
Three rounds for time of:
800 Meter Run
20 Dumbbell Box Step Overs
20 Toes to Bar
REMINDERS:
Bring a Friend or Family member this Saturday to 8am or 9am class for FREE and for a chance to win a prize!
Also, EZ Bowling Night starts Saturday at 6:30pm at Diablo Valley Bowl!
A.
Every two minutes, for 12 minutes:
Halting Clean Deadlift + Hang Power Clean + Clean
B.
Partners alternate whole rounds to complete 5 rounds each of:
6 Power Cleans (135/95 lbs)
6 Push Presses (135/95 lbs)
12 Burpees
REMINDERS:
Bring a Friend or Family member this Saturday to 8am or 9am class for FREE and for a chance to win a prize!
Also, EZ Bowling Night starts Saturday at 6:30pm at Diablo Valley Bowl!
A.
Four sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
REMINDERS:
Bring a Friend or Family member this Saturday to 8am or 9am class for FREE and for a chance to win a prize!
Also, EZ Bowling Night starts Saturday at 6:30pm at Diablo Valley Bowl!
A.
Every 2 minutes, for 14 minutes:
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
B.
Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes
In teams of three, complete for time:
400 Meter Run (together)
Immediately followed by…
100 Thrusters (95/65 lbs)
75 Synchronized Toes to Bar (2 teammates)
50 Synchronized Bar Facing Burpees (3 teammates)
Immediately followed by…
400 Meter Run (together)
Immediately followed by…
75 Thrusters (95/65 lbs)
50 Synchronized Toes to Bar (2 teammates)
25 Synchronized Bar Facing Burpees (3 teammates)
Immediately followed by…
400 Meter Run (together)
A.
Every two minutes, for 8 minutes of:
Strict Shoulder Press x 3-4 reps
Every two minutes, for 8 minutes of:
Push Press x 3-4 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Box Jumps (24″/20″)
10 Chest-to-Bar Pull-Ups
Bowling RSVPs are due today! Don’t forget to sign up if you’re coming out for the EZ Bowling Night next Saturday, May 4th. Bowling RSVP: https://forms.gle/3oYxfp6uS4fZYn9Q9
Also, on May 4th: Bring a Friend or Family member for Free to class for a chance to win a prize!
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