A.
Take 15 minutes to rotate through these movements:
Movement 1 – Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold/Walk Progressions
B.
For time:
1000 Meter Row
30 Strict Handstand Push-Ups (L-Sit Press)
50 Pull-Ups
Time Cap = 12 minutes
EZ BURN
For time:
150/120 Calorie Row*
*Every 2 minutes, including 0:00, perform 10 Burpees Over the Erg
OR
For time:
Run 2000 Meters
*Every 400 Meters, including 0:00, perform 10 Push-Ups + 15 Jumping Air Squats
A.
In 15 minutes, establish a 1-RM
Strict Shoulder Press
@ the 16 minute mark
Every 3 minute, for 6 minutes:
Push Press x Max Reps @ 80% of today’s 1-RM
B.
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (heavy)
12 Ring Dips
A.
Every 2 minutes, for 16 minutes:
Clean from 2″ Below Knee + Clean
B.
For time
50 Bar Facing Burpees
50 Power Cleans (95-135/65-95 lbs)
EZ BURN
For time:
Row 5000 Meters
OR
AB-20
(Max calorie Assault Bike in 20 minutes)
A.
Every 2 minutes, for 14 minutes:
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-7 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
In teams of two, complete the following for time:
100 Alternating Reverse Lunges with Farmer’s Carry
400 Meter Run (together)
80 Dumbbell Thrusters
400 Meter Run (together)
60 Chest to Bar Pull-Ups (Pull-Ups)
400 Meter Run (together)
40 Dumbbell Box Step Overs
400 Meter Run (together)
20 Deviles Press
400 Meter Run (together)
A.
Every 90 seconds, for 30 minutes:
Station 1 – 10-12 Alternating Pistol Squats
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 15 Burpees
Station 4 – 200 Meter Run
B.
Every minute, on the minute, for 9 minutes of:
Interval 1 – Strict Toes to Bar x 40 seconds
Interval 2 – Hollow Body Hold x 40 seconds
Interval 3 – Russian Twists x 40 seconds
A.
Every minute, on the minute, for 15 minutes:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 3 – Left Arm Dumbell Strict Press x 6-8 reps @ 3111
Station 4 – Right Arm Dumbell Strict Press x 6-8 reps @ 3111
Station 5 – GHD Sit-Ups x 10-12 reps
B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
12 Goblet Squats
6 Strict Handstand Push-Ups OR 12 Push-Ups
12 V-Ups
EZ BURN
Against a 2:30-minute running clock…
25-30 Russian Kettlebell Swings
15-20/10-15 Calorie Ski-Erg or Row
Max Calorie Assault Bike in remaining time
Rest 90 seconds and repeat for a total of FOUR sets.
A.
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 20X1
Rest 60 seconds
Banded Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Every 4 minutes, for 24 minutes for max load:
400 Meter Run
3 Muscle-Ups OR 6 High Box Jumps
3 Power Cleans
A.
Five sets of:
Back Squat x 2 reps @ 85+%
Rest 2 minutes
B.
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
150 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
EZ BURN
Every 2 minutes for 20 minutes:
20-25/15-18 Calories of Rowing
A.
Spend 12-15 minutes cycling through Olympic Lifting Skills & Drills based on your needs with an empty (or light) barbell. Here are some ideas:
Snatch – Snatch Pulls, Overhead Squats, Snatch Balance, Muscle Snatch, Tall Snatch
B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell
15 Deadlifts (225/155 lbs)
15 Toes to Bar
In 15 minutes, complete the following:
Run 1200 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
In 15 minutes, complete the following:
Run 1200 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean Thrusters (55/35 lbs)
10 Toes to Bar
A.
Every 2:30, for 15 minutes:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Rest as needed
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Burpees
20 Wall Ball Shots (20/14 lbs)
A.
Five sets of:
Bench Press x 5 reps @ 21X1
Rest 2 minutes
B.
Every 90 seconds, for 18 minutes:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 20 Single-Arm DB Snatches
Station 3 – 20 Single-Arm DB Overhead Walking Lunges
Station 4 – Rest
EZ BURN
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
A.
Every 2 minutes, for 10 minutes:
Clean + 2 Front Squats
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean
*Sets 4-5 = 1 rep @ 80%
B.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
A.
Every minute, on the minute, for 20 minutes for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Bar Muscle-Ups
Minute 3 – Parallette Shoot Throughs
Minute 4 – 30-Second Front Leaning Rest on Rings
B.
3 sets of:
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Reverse Snow Angels x 12 reps @ 3030
GHD Sit-Ups x 10-12 seconds
EZ BURN
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes 400 Meter Run
3 Minutes of Rowing (or Assault Bike)
2 Minutes 400 Meter Run
Rest 2 minutes
A.
Every 2 minutes, for 16 minutes of:
Tempo Front Squat x 3 reps @ 31X1
B.
Three rounds for time of:
400 Meter Run
20 Push-Press (115/75lb.)
20 Pull-Ups
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
REMINDERS:
BINGO with a $5 buy-in! If you haven't started your Bingo card yet (1 card per person), make sure you see a coach to get started. 2 ways to play: 1) If you want to be eligible to win a prize, you will need to do the $5 buy-in. 2) If you just want to have fun completing squares and not worry about prizes, that's fine too! Complete rules are here: https://bit.ly/2IvHMD1
Everyone has until July 6th to complete as many bingos as you can. All workouts must be done in the gym and a coach must sign off on your board.
The Stars and Stripes 4th of July 5k fun run/walk is less than a month away! Registration is now $44 so sign up and be part of the Endzone team. There is a pancake breakfast in the morning and a parade after the run. Endzone will also have a booth in the post-race area. https://raceroster.com/events/2019/19238/stars-stripes-2019
A.
Every 90 seconds, for 15 minutes:
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats
12 Toes to Bar"
A.
"Comfort Zone"
Against a 10-minute clock:
1000 Meter Row
immediately followed by as many rounds and reps as possible in the remaining time…
5 Hang Clean & Jerks (135/95 lbs)
10 Barbell Burpees
*Please note the 1000 meter row time + the rounds and reps from the AMRAP
B.
Three sets of:
Pallof Press x 15 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 10 reps
Rest as needed
Reminder: Play EZ Bingo!
If you haven’t started your EZ Bingo card yet, make sure you see a coach to get started.
2 ways to play: If you want to be eligible to win a prize you will need to do the $5 buy-in. If you would rather just have fun checking off the squares and not worry about prizes, that’s fine too! Complete rules are here: https://bit.ly/2IvHMD1
EZ BURN
Every 4 minutes, for 20 minutes for times:
15/10 Calories of Assault Bike or Rowing
10 Burpees
15/10 Calories of Assault Bike or Rowing
A.
For time:
50/40 Calories of Rowing
40 Deadlifts (225/155 lbs)
50/40 Calories of Assault Bike
B.
Four sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 45 seconds
Supinated Grip Barbell Row x 8-10
Rest 45 seconds
Lots of fun June happenings:
1) Summer Special Contest: Don’t forget to keep sharing our summer special (3 months for $350) for a chance to win a prize! Details of the special are posted in all our social media channels.
2) Let’s play Bingo EZ Style!
EZ Bingo is here! Pick up your card today!
Starting today (June 4th) – July 6th everyone is invited to pick up a Bingo card and work on checking off squares.
2 ways to play:
1) $5 buy-in to be eligible for prizes. See complete rules and workouts that are on the Bingo card: https://bit.ly/2IvHMD1.
2) If you'd rather just play bingo without the buy-in, that's okay too!
We just want everyone to have some EZ Bingo fun. See a coach to start playing!