A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes:
Back Squat x 1 rep @ 90-95%
B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs)
A.
Every 90 seconds, for 15 minutes:
Power Clean x 1 rep
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
Power Clean (205/145 lbs)
Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
EZ BURN
For time:
1000 Meter Row
30 Dumbbell Step-Overs
500 Meter Row
20 Box Facing Burpee Box Jump Overs
250 Meter Row
10 Dumbbell Burpee Step Overs
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Rowing
21 Wall Ball Shots (20/14 lbs)
Rest 4 minutes, and when the running clock reaches 12:00…
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
15 Burpees to 6” Target
Rest 4 minutes, and when the running clock reaches 24:00…
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Assault Bike
9 Chest-to-Bar Pull-Ups
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
1600 Meter Med-Ball Relay Run
50 Strict Pull-Ups
100 Kettlebell Swings
200 Wall Ball Shots
100 Kettlebell Swings
50 Strict Pull-Ups
1600 Meter Med-Ball Relay Run
A.
Three sets of:
Muscle-Ups or Ring Dips x Max Reps in 45 seconds
Handstand Walk x 30 Feet
L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
A.
Front Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
For time:
50/35 Calories of Assault Bike OR 75/50 Calories of Rowing
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
EZ BURN
Every 10 minutes, for 20 minutes:
30 Burpees Over The Erg
30/25 Calorie Row
30 Kettlebell Swings
90 Double-Unders
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 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%
B.
Three rounds for time of:
400 Meter Run
20 Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)
10 Devil’s Presses (55/35 lbs)
A.
Every 2 minutes, for 12 minutes of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
15 Push-Ups
30 Double-Unders
15 Chest-to-Bar Pull-Ups
EZ BURN
A.
Against a 5-minute running clock…
50/35 Calories of Assault Bike or Rowing
Max Reps of Burpee Box Jump-Overs in remaining time
Rest until the running clock reaches 10:00, and then…
B.
Against a 5-minute running clock…
50/35 Calories of Assault Bike or Rowing
Max Reps of Kettlebell Swings in remaining time
Rest until the running clock reaches 20:00, and then…
For time:
50/35 Calories of Assault Bike or Rowing
Number of Burpee Box Jump Overs from Part A
Number of Kettlebell Swings from Part B
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.