A.
Take 15-20 minutes to build to today’s heavy Power Clean
B.
Every 4 minutes, for 16 minutes for times:
500 Meter Row
5 Power Cleans (185/135 lbs)
Complete as many rounds and reps as possible in 7 minutes of:
15 Box Jumps (24″/20″)
15 Thrusters (95/65 lbs)
Rest 3 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 7 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats
Rest 3 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 7 minutes of:
10 Pull-Ups
15 Push-Ups
A.
Every 2 minutes, for 12 minutes:
Snatch from 2″ Below Knee + Snatch
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
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