Every 90 seconds, for 30 minutes of:

Station 1 – 15/10 Calories of Assault Bike

Station 2 – 5 Burpee Box Jump-Overs + 10 Toes-to-Bar

Station 3 – 50 Double-Unders

Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with DB/KB Farmer’s Carry

EZ BURN

• If you have a watch you can do this as a running option

For distance:

1 Minute of Rowing

30 seconds of Easy Recovery Row

2 Minutes of Rowing

60 seconds of Easy Recovery Row

3 Minutes of Rowing

90 seconds of Easy Recovery Row

4 Minutes of Rowing

120 seconds of Easy Recovery Row

3 Minutes of Rowing

90 seconds of Easy Recovery Row

2 Minutes of Rowing

60 seconds of Easy Recovery Row

1 Minute of Rowing

30 seconds of Easy Recovery Row

A.

Every 2 minutes, for 20 minutes:

Hi Hang Clean + Hang Clean + Front Squat

B.

“Pick your Poison”

Complete as many rounds and reps as possible in 10 minutes of:

10 Bar Muscle Ups -OR- Chest to Bars -OR- Pull Ups -OR-Ring Rows

20 Alternating Dumbbell Snatches (50/35 lbs)

30 Burpees Over the Dumbbell

40 Wall Ball Shots

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

2) Check out the August Newsletter

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