Endzone will have a booth set up tomorrow at the 5k in downtown Concord. After you get checked in, come by to meet up with everyone and we can walk to to the starting line together. See you all in the morning!
Remember that Saturday is Bring a Friend or Family Member for FREE to 8am or 9am class! Our summer special is still going…3 months for $350.
ANNOUNCEMENTS:
Thursday is July 4th: no classes and the gym is closed. We will be out at the Brazen Racing Stars and Stripes 5k in downtown Concord. Remember to stop by our vendor booth in the post race area!
Bring a friend or family member for FREE this Saturday to 8am or 9am class! We are still running our summer special, 3 months for $350.
Bingo ends on July 6th!
Save the Date for our 4th Annual Anniversary Celebration on Saturday, August 10th. Workout + food truck+ fun activities= EZ FUN!
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