No regular classes today.
Remember to be at Cowell Park at 8:30am and we’ll get teams organized and explain the activities for our 4-year anniversary celebration.
3501 Cowell Road
Concord, CA 94520
Details for Saturday’s 4-year anniversary celebration are here.
A.
Every 2 minutes, for 12 minutes:
Hang Clean + Clean
starting around 60% of your 1-RM clean.
B.
For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (55/35 lbs)
50 Goblet Squats (55/35 lbs)
Details for Saturday’s 4-year anniversary celebration are here.
Details for Saturday’s 4-year anniversary celebration are here.
A..
Every 2 minutes, for 12 minutes of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%
B.
Every 6 minutes, for 18 minutes for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB
Details for Saturday’s 4-year anniversary celebration are here.
EZ BURN
Every 5 minutes, for 20 minutes of:
50/35 Calories of Assault Bike or Rowing
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Bar Facing Burpees
20 Toes to Bar
A.
Six sets of:
Push Press x 3 reps @ 11X2
Rest 2 minutes
B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 100 Meter Recovery Jog/Walk
EZ BURN
Run or Row 800 Meters – easy effort
Run or Row 400 Meters – moderately hard
Run or Row 800 Meters – easy effort
Run or Row 400 Meters – moderately hard
Run 800 Meters – easy effort
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 6 reps @ 80%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)
Today is bring a friend or family member in for FREE to class!
In teams of three, complete three rounds each of:
40/30 Calorie Row or 30/20 Calorie Assault Bike
(rest station)
20 Burpee Box-Jump Overs
(rest station)
10 Bar Muscle-Ups (or 15 Pull-Ups/Ring Rows)
(rest station)
2 Things to Know:
1) RSVPs are due TODAY for the anniversary celebration happening on August 10th. https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Take 15 minutes to build to a heavy-ish…
Snatch + Hang Snatch
B.
Every 5 minutes, for 15 minutes for times:
500 Meter Row
20 Alternating Dumbbell Snatches (55/35 lbs)
3 Things to Know:
1) RSVPs are due Saturday for the anniversary celebration happening on August 10th. https://forms.gle/mzwvjUcxvaWq2EVL8
2) Check out the August Newsletter
3) Saturday is Bring a Friend or Family member to 8am or 9am class for FREE!
Don’t forget…RSVPs are due this Saturday for the anniversary celebration happening on August 10th. https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Every 2 minutes, for 12 minutes of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 4 reps @ 75%
*Set 6 – 6 reps @ 65%
B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
EZ BURN
20-Minute Max Calorie Row or Assault Bike or Ski-Erg
*Every 5 minutes, Run 200 Meters.
RSVPs are due this Saturday for the anniversary celebration happening on August 10th. Details are in the invite. Please RSVP by this Saturday, August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
Every 6 minutes, for 30 minutes for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
READ ME…RSVPs are due this Saturday for the anniversary celebration happening on August 10th. Details are in the invite. Please RSVP by this Saturday, August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Every 2 minutes, for 6 minutes:
Push Press x 3 reps
Immediately followed by….
Every 2 minutes, for 6 minutes:
Power Jerk x 2 reps
Immediately followed by…
Every 2 minutes, for 8 minutes:
Split Jerk x 1 rep
B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)
EZ BURN
Every minute, on the minute, for 20 minutes:
Minute 1 – 12-15/8-10 Calorie Assault Bike/Row
Minute 2 – Down-Ups x 10-15 reps
READ ME…RSVPs are due this Saturday for the anniversary celebration happening on August 10th. Details are in the invite. Please RSVP by this Saturday, August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs to 10′)
25 Kettlebell Swings (24/16 kg)
20 Box Jump & Step Down (24″/20″)
In teams of two, with only one partner working at a time, complete the following for time:
2000 Meter Relay Row (alternating 500 meters)
immediately followed by…
20 rounds of…
5 Hang Power Cleans
10 Ring Dips or Stationary Dips
15 Burpees
20 Air Squats
immediately followed by…
2000 Meter Relay Row (alternating 500 meters)
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
A.
15 minutes of Gymnastics Skills Practice of your choice
B.
Ten rounds for time of:
10 Kettlebell Swings (24/16 kg)
8 Toes to Bar
6 Push-Ups
EZ BURN
For times:
Assault Bike or Row 100/75 Calories
Rest 2 minutes
Assault Bike or Row 75/50 Calories
Rest 2 minutes
Assault Bike or Row 50/35 Calories
If you’re reading this…have you RSVP’d to celebrate 4 years of Endzone on August 10th? Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Every 10 minutes, for 30 minutes complete:
Row or Run 400 Meters
10 Strict Handstand Push-Ups
20 Dumbbell Box Step-Overs
Row or Run 400 Meters
B.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest as needed
A.
Every 2 minutes, for 12 minutes of:
Tempo Front Squat x 3 reps @ 32X1
B.
Every 6 minutes, for 18 minutes for times of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
10 Front Squats (175/115 lbs)
10 Burpee Box Jump-Overs (24″/20″)
EZ BURN
Two rounds for time of:
800 Meter Run
80 Double-Unders
80 Calorie Row
We're celebrating 4 years of Endzone on August 10th! Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
Rest 2-3 minutes
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press (left & right)
15 Toes to Bar
We're a few weeks away from celebrating 4 years of Endzone! Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run (together)
42 Overhead Squats (95/65 lbs)
21 Burpee Box Jump-Overs (24″/20″)
We're a few weeks away from celebrating 4 years of Endzone! Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8