A.

Every 2 minutes, for 10 minutes:

Deadlift x 4 reps @ 75-80%

B.

For time:

800 Meter Run

80-Foot Front-Racked Walking Lunges (24/16 kg KBs or DBs)

40 Front-Racked KB/DB Squats (24/16 kg KBs or DBs)

400 Meter Run

40-Foot Front-Racked Walking Lunges

20 Front-Racked KB/DB Squats

200 Meter Run

20-Foot Front-Racked Walking Lunges

10 Front-Racked KB/DB Squats

December Newsletter is here! Read to find out who the Athlete of the Month is, holiday party details, and more!

A.

Every 90 seconds, for 15 minutes of:

Snatch x 1.1

B.

Complete as many rounds and reps as possible in 9 minutes of:

9 Strict Pull-Ups

6 Strict Handstand Push-Ups

3 Snatches (135/95 lbs)

December Newsletter is here! Read to find out who the Athlete of the Month is, holiday party details, and more!

EZ BURN

Three rounds of:
20 Burpees to Target 6″ Above Reach
20 Sandbag or KB Front Rack Squats
400 Meter Run/500 Meter Row

A.

For max reps (or calories):

60 seconds of Rowing

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats (135/95 lbs)

Rest 60 seconds

60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then...

B.

Every minute, on the minute, for 18 minutes of:

Minute 1 - Rowing x 65-70% of Calories Achieved in 60 seconds

Minute 2 - Burpee Box Jump-Overs x 65-70% of Reps Achieved in 60 seconds

Minute 3 - Toes to Bar x 65-70% of Reps Achieved in 60 seconds

Minute 4 - Double-Unders x 65-70% of Reps Achieved in 60 seconds

Minute 5 - Front Squats x 65-70% of Reps Achieved in 60 seconds

Minute 6 - Push-Ups x 65-70% of Reps Achieved in 60 seconds

In teams of two, alternate tasks to complete 5 sets each of:

7 Deadlifts (225/155 lbs)

14 Chest-to-Bar Pull-Ups

400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on...

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Rowing

(Double-Unders)

Rest 2 Minutes

3 Minutes of Devils Press

Rest 2 Minutes

3 Minutes of Front Squats (95/65 lbs)

Rest 2 Minutes

Last class today is at 5pm! We are closed tomorrow so everyone can enjoy Thanksgiving with friends and family!

A Trip To Tryptophan

Appetizer

2 rounds of 40 seconds work / 20 seconds rest

Row

Air Squats

Bike

Push-Ups

Main Course

Against a 22-Minute Running Clock. . .

Four rounds of:

5 Squat Clean Thrusters (115-135/75-95 lbs)

10 Burpee Box Jump Overs

20 Alternating Dumbbell Snatches (50/35 lbs)

with the remaining time climb the ladder. . .

Dessert

5-10-15-20-25. . .

Wall Ball Shots

Toes to Bar

*200 Meter Run/Row after each round

A.

Every 2 minutes, for 12 minutes:

Deadlift x 5 reps @ 70-75%

B.

Five rounds for time of:

24 Kettlebell Swings

12 Alternating Reverse Lunges with Kettlebell Goblet Hold

12 Box Jumps

EZ BURN

Three sets of:

20/15 Calorie Row

15/10 Calorie Assault Bike or Ski-Erg

100-Foot Sandbag Carry

Rest 90 seconds

A.

Every 2 minutes, for 10 minutes of:

2 Push Jerks + 2 Split Jerks

B.

Every 6 minutes, for 24 minutes both partners complete and switch after the row:

Partner 1 - 30/22 Calorie Row

Partner 2 - Max Barbell Burpees

In teams of two, each member must complete the following for time:
Row 1000 Meters
20 Burpee Box Jump-Overs
35 Pull-Ups
50 Kettlebell Swings

Followed by . . .

In teams of two, each member must complete the following for time:
Run 800 Meters
20 Burpee Box Jump-Overs
35 Toes to Bar
50 Kettlebell Swings

A.

Every 2 minutes, for 12 minutes:

Deadlift x 6 reps @ 65-70%

B.

Complete as many rounds and reps as possible in 16 minutes of:

8 Single-Arm Kettlebell Deadlifts (24/16 kg - left arm)

8 Single-Arm Kettlebell Swings (24/16 kg - left arm)

16 Overhead Walking Lunges (24/16 kg - left arm)

8 Single-Arm Kettlebell Deadlifts (24/16 kg - right arm)

8 Single-Arm Kettlebell Swings (24/16 kg - right arm)

16 Overhead Walking Lunges (24/16 kg - right arm)

A.

Four sets of:

Dumbbell Z-Press x 8-10 reps @ 2111

Rest 60 seconds

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 seconds

B.

Four rounds for time of:

200 Meter Run

15 Push-Ups

200 Meter Run

15 Box Jumps

EZ BURN

Three sets of:

20/15 Calorie Assault Bike

300 Meter Ski Erg or Row

10 Burpees

Rest 60 seconds

10 Burpees

300 Meter Ski Erg or Row

20/15 Calorie Assault Bike

Rest 2 minutes

A.

Every 2 minutes, for 14 minutes:

Back Squat

*Set 1 - 6 reps @ 65%

*Set 2 - 5 reps @ 70%

*Set 3 - 4 reps @ 75%

*Set 4 - 3 reps @ 80

*Set 5 - 2 reps @ 85%

*Set 6 - 1 rep @ 90%

*Set 7 - 4-6 reps @ 85%

B.

Complete as many rounds and reps as possible in 12 minutes of:

12 Double DB/KB Front Squats

9 Toes to Bar

6 Burpees to 6” Touch

A.

Take 15 minutes to rotate through practicing three gymnastics movements:

Muscle-Ups or Strict Pull-Ups

L-Sit Hold x 15.15.15 seconds

Handstand Holds or Handstand Walks

B.

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

EZ BURN

Against a 90-second running clock…

10 Goblet Squats

10 Dumbbell Snatches

Max Calorie Row in remaining time

Rest 90 seconds and repeat for a total of FIVE sets.

Every 8 minutes, for 32 minutes for times:

400 Meter Run

8 Power Cleans (185/135 lbs)

500 Meter Row

16 Pull-Ups

In teams of two, complete three rounds for time of:

800 Meter Run (partners must run together)

60 Power Snatches (95/65 lbs)

40 Overhead Squats (95/65 lbs)

20 Burpees over partner (holding a plank)

A.

"EIKCAJ"

For time:

30 Pull-Ups

50 Thrusters (45/33 lbs)

Row 1000 Meters

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.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

A.

Every 2 minutes, for 16 minutes of:

Station 1 - Shoulder Press x 8-12 reps

Station 2 - Dumbbell Floor Press x 12-15 reps

B.

Five rounds for time of:

40 Double-Unders

10 Dumbbell Hang Cleans

10 Dumbbell Push Presses

EZ BURN

Against a 90-second running clock…

10 Goblet Squats

10 Dumbbell Snatches

Max Calorie Row in remaining time

Rest 90 seconds and repeat for a total of FIVE sets.

Every 2 minutes, for 30 minutes of:

Station 1 - 500/450 Meter Row

Station 2 - 10 Renegade Rows (50/35 lbs)

Station 3 - 24/16 Calories of Assault Bike

Station 4 - 15 Burpee Box Jump-Overs

Station 5 - 30-45 seconds of Front Leaning Rest on Rings

A.

Every 2 minutes, for 14 minutes:

Back Squat

*Set 1 - 6 reps @ 65%

*Set 2 - 5 reps @ 70%

*Set 3 - 4 reps @ 75%

*Set 4 - 3 reps @ 80

*Set 5 - 2 reps @ 85%

*Set 6 - 1 rep @ 90%

*Set 7 - 3-5 reps @ 85%

B.

For time:

400 Meter Run

40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg)

20 Toes to Bar

400 Meter Run

30 Walking Lunges with Kettlebell Farmer's Carry

15 Toes to Bar

400 Meter Run

20 Walking Lunges with Kettlebell Farmer's Carry

10 Toes to Bar

EZ Burn

Three rounds of:

10 Calorie Row

10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg)

10 Calorie Row

10 Double Kettlebell Deadlifts (16-24/12-16 kg)

10 Calorie Row

10 Double Kettlebell Thrusters (16-24/12-16 kg)

In teams of two, complete as many rounds and reps as possible in 9 minutes of:

5 Hang Power Snatch (115/75 lbs)

10 Burpees Over the Barbell

Rest 3 minutes, and then…

In teams of two, complete as many rounds and reps as possible in 9 minutes of:

10 Power Cleans (115/75 lbs)

20 Pull-Ups

Rest 3 minutes, and then…

In teams of two, complete as many rounds and reps as possible in 9 minutes of:

15 Box Jump-Overs

30 Wall Ball Shots