Against a 3-minute clock...

Row 500 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then...

Against a 3-minute clock...

Run 400 Meters

Max Reps of Power Cleans (185/125 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet - total workout time will be 32 minutes.

Teams of two must complete the following for time:

60 Burpees

Followed by...

200 Kettlebell Swings

200 Box Jumps

2000 Meter Row

Followed by...

800 Meter Run (together)

EZ HOLIDAY PARTY IS TONIGHT STARTING AT 5PM! TACO GUY, THE EZ GIFT EXCHANGE ($20 LIMIT & PLEASE KEEP GIFTS TASTEFUL), AND HOLIDAY FUN! LOOK FORWARD TO SEEING EVERYONE.

A.

Three sets of:

Tempo Bench Press x 5 reps @ 21X1

Rest 45 seconds

Band-Resisted Face Pulls x 8-10 reps @ 2111

Rest 45 seconds

Stationary Dips x 10-12 reps @ 2111

Rest 45 seconds

L-Sit x 45-60 seconds (accumulated)

Rest 45 seconds

B.

Complete as many rounds and reps as possible in 3 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar or Pull Ups

20 Air Squats

Rest 60 seconds, and repeat for a total of FOUR sets. Start each set where you left off the previous set, and note your score as total rounds and reps achieved.

EZ HOLIDAY PARTY IS TOMORROW STARTING AT 5PM! WE HAVE A TACO GUY COMING ($20 FOR ALL YOU CAN EAT TACOS, RICE, BEANS, CHIPS & SALSA), THE EZ GIFT EXCHANGE (PLEASE KEEP GIFTS TASTEFUL), AND HOLIDAY FUN! LOOK FORWARD TO SEEING EVERYONE.

A.

Every 3 minutes, for 15 minutes:

Deadlift x 3 reps @ 80-85%

B.

Every 5 minutes, for 15 minutes for times:

25/15 Calories of Assault Bike or 30/20 Calories Rowing

15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)

EZ HOLIDAY PARTY IS THIS SATURDAY STARTING AT 5PM! WE HAVE A TACO GUY COMING ($20 FOR ALL YOU CAN EAT TACOS, RICE, BEANS, CHIPS & SALSA), THE EZ GIFT EXCHANGE (PLEASE KEEP GIFTS TASTEFUL), AND HOLIDAY FUN! LOOK FORWARD TO SEEING EVERYONE.

EZ BURN

Three rounds of:

600 Meter Row or Run

30 Barbell Overhead Squats (45/35 lbs)*

15 Burpees Over the Erg

Complete rounds of 60, 40 and 20 reps for time of:

Calories of Rowing

Jumping Lunges

Wall Ball Shots (20/14 lbs)

Double-Unders

Push-Ups

Time Cap = 30 minutes

‘TIS THE SEASON…OUR EZ HOLIDAY PARTY IS THIS SATURDAY, DECEMBER 14TH STARTING AT 5PM! WE HAVE A TACO GUY COMING ($20 FOR ALL YOU CAN EAT TACOS, RICE, BEANS, CHIPS & SALSA), THE EZ GIFT EXCHANGE (PLEASE KEEP GIFTS TASTEFUL), AND HOLIDAY FUN! LOOK FORWARD TO SEEING EVERYONE.

A.

Every 2 minutes, for 16 minutes of:

1 Push Jerk + 2 Split Jerks

B.

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

6 Strict Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

12 Single-Arm Dumbbell Push Presses (50/35 - Left Arm)

12 Single-Arm Dumbbell Push Presses (50/35 - Right Arm)

‘TIS THE SEASON…OUR EZ HOLIDAY PARTY IS THIS SATURDAY, DECEMBER 14TH STARTING AT 5PM! WE HAVE A TACO GUY COMING ($20 FOR ALL YOU CAN EAT TACOS, RICE, BEANS, CHIPS & SALSA), THE EZ GIFT EXCHANGE (PLEASE KEEP GIFTS TASTEFUL), AND HOLIDAY FUN! LOOK FORWARD TO SEEING EVERYONE.

EZ BURN

Three sets of:

50 Double-Unders

300/250 Meter Ski Erg or Row

10 Toes to Bar

Rest 60 seconds

10 Toes to Bar

300/250 Meter Ski Erg or Row

50 Double-Unders

Rest 60 seconds

A.

Every 2 minutes, for 14 minutes:

Back Squat

*Set 1 - 6 reps @ 65-70%

*Set 2 - 4 reps @ 75-80%

*Set 3 - 2 reps @ 85-90%

*Set 4 - 1 rep @ 90-95%

*Set 5 - 2 reps @ 85-90%

*Set 6 - 4 reps @ 80-85%

*Set 7 - 6 reps @ 70-75%

B.

For time:

1000 Meter Row

50 Thrusters (95/65 lbs)

In teams of three, complete the following for time:

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans (115/75 lbs)

(or Kettlebell Swings)

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans

(or Kettlebell Swings)

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

A

Every 2 minutes, for 12 minutes:

Back Squat

*Set 1 - 6 reps @ 65%

*Set 2 - 4 reps @ 75%

*Set 3 - 2 reps @ 80%

*Set 4 - 2 reps @ 85%

*Set 5 - 2 reps @ 90%

*Set 6 - Max Reps @ 85%

B.

Three rounds for time of:

40 Wall Ball Shots (20/14 lbs)

40 Kettlebell Swings (24/16 kg)

REMINDER: Tomorrow (Saturday, December 7th) is Bring a Friend or Family Member FREE to 8am or 9am class. Show those you know how much fun group fitness is at Endzone and get your Saturday workout in to start your weekend!

Also, EZ gift cards are now available at Sports Basement Walnut Creek! $25 for 5 classes.

A.

Every 90 seconds, for 18 minutes:

Station 1 - Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 - Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 - Supine Ring Rows x 8-10 reps @ 2111

Station 4 - Strict Toes-to-Bar x 8-10 reps @ 3011

B.

Every 5 minutes, for 15 minutes for times of:

400 Run or 500 Meter Row

10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs)

20 Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

EZ BURN

Two sets of:

50/35 Calorie Assault Bike

60 Double-Unders

30 Barbell Thrusters (20/15 kg empty barbell)

15 Bar-Facing Burpees

Rest 90 seconds

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)