In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (155/105 lbs)
REMINDER: Starting today through Friday, May 31 Endzone members get 20% off their entire purchase at Sports Basement Walnut Creek. Our community partner put together this shopping party for us to kick off the summer time and close out the winter months. Happy shopping!
Every minute, on the minute, for 30 minutes of:
Minute 1 – 12/8 Calories of Assault Bike or Row
Minute 2 – 8-10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 8-10 Chest-to-Bar Pull-Ups
Minute 4 – 15-20 Goblet Squats
Minute 5 – 4-8 Strict Handstand Push-Ups
EZ BURN
Three sets for for times of:
30/20 Calorie Ski-Erg or Row
20 Dumbbell Squat Jumps (farmer’s hold)
150-Foot Sandbag Carry (heavy)
Rest 90 seconds
REMINDER: Our shopping party with Sports Basement Walnut Creek starts this Friday, May 17 and goes through Friday, May 31. During these 2 weeks Endzone members receive a 20% discount every day on your entire purchase. If you’re part of their Basementeer program, you’ll receive 28% off. Thank you to our community partner!
A.
Four sets of:
Barbell Hip Thrusts x 10-12 reps @ 20X1
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111
Rest 90 seconds
B.
For time:
21 Deadlifts (205/145 lbs)
500 Meter Row or 400 Meter Run
15 Deadlifts
500 Meter Row or 400 Meter Run
9 Deadlifts
500 Meter Row or 400 Meter Run
A.
Every 3 minutes, for 18 minutes:
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
B.
Five rounds for time of:
6 Ring Dips
12 Push Presses (115/75 lbs)
18 Kettlebell Swings (24/16 kg)
EZ BURN
Every 8 minutes, for 24 minutes of:
40/30 Calorie Assault Bike or Row
Rest 60 seconds
40/30 Calorie Assault Bike or Row
A.
Three sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 minutes
B.
Every 8 minutes, for 24 minutes for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells or Dumbbells (heavy)
400 Meter Run
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!