Every 10 minutes, for 30 minutes for times of:
400 Meter Run
30 Shoulder to Overhead (115/75 lbs)
20 Toes to Bar
500 Meter Row
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Kettlebell Swings (24/16 kg)
Station 5 – Rest
A.
Every 2 minutes, for 14 minutes:
Hi Hang Snatch + Hang Snatch + Snatch
B.
Five rounds for time of:
10 Overhead Squats (95/65 lbs)
30 Double-Unders
A.
Take 15 minutes to build to today’s 1-RM…
Tempo Back Squat x 1 rep @ 32X1
B.
For time:
800 Meter Run
50 Thrusters (115/75 lbs)
800 Meter Run
EZ BURN
Every 8 minutes, for 16 minutes for times:
500 Meter Row
15 Burpees Over the Erg
12 Dumbbell Deadlifts (50/35 lb DBs)
9 Dumbbell Hang Squat Cleans
6 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
400 Meter Run
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
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
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