In teams of three, complete for time:

120 Deadlifts (155/105 lbs), 600 Meter Run
90 Pull-Ups, 600 Meter Run
60 Push Jerks (155/105 lbs), 600 Meter Run

5,000 Meter Row

60 Push Jerks (135/95 lbs), 600 Meter Run
90 Pull-Ups, 600 Meter Run
120 Deadlifts (135/95 lbs), 600 Meter Run

* 600 Meter Runs: 3 x 200 Meter Relays

Time cap: 30 minutes

A.
Every 2 minutes, for 12 minutes:

Back Squat

*Set 1 - 5 reps @ 80%

*Set 2 - 3 reps @ 85%

*Set 3 - 1 rep @ 90%

*Set 4 - 5 reps @ 85%

*Set 5 - 3 reps @ 90%

*Set 6 - 1 rep @ 95%

Rest 2 minutes between sets.

B.

Four rounds for time of:

21 Wall Ball Shots (20/14 lbs)

15 Toes to Bar

9 Strict Handstand Push-Ups

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 - 10 Devil's Presses

Station 2 - 20/15 Calorie Row

Station 3 - 30 Box Jumps (jump up, step down)

Station 4 - 40/30 Push-Ups

Station 5 - Rest

EZ BURN

500 Meter Row

Followed by. . .

Two rounds of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Burpees

Followed by. . .

500 Meter Row

“12 Days of Christmas”

1 – 100 Meter Run
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)

Every 2 minutes, for 32 minutes:

Station 1 - 400/300 Meters of Rowing

Station 2 - 60-Foot Walking Lunges with KB/DB Farmer's Carry

Station 3 - 60-100 Double-Unders

Station 4 - 15 Burpee Box Jump-Overs

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all five of the movements.

Movements:
Double-Unders

Thrusters (45/33 lb)

Kettlebell Swings (24/16 kg)

Wall Ball Shots (20/14 lb)

Box Jumps (24″/20”)

A.

Every 2 minutes, for 10 minutes:

Deadlift x 2 reps @ 85-90%

B.

In teams of two, against a 16-minute clock,

100/80 Calorie Row

30 Syncro Bar Facing Burpees

Rest until the 8:00, and then . . .

100/80 Calorie Row

Max Syncro Bar Facing Burpees

A.

Three sets of:

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

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

Banded Overhead Triceps Extensions x 30 reps @ 1010

Farmer's Carry x 100 Feet (heavy!)

B.

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

3 Power Snatches (135/95 lbs)

6 Strict Handstand Push-Ups

9 Toes to Bar

EZ BURN

Eight sets of

Row 300/250 Meters

Rest 45 seconds

A.

Three sets of:

Strict Pull-Ups x 6-8 reps @ 21X0 (OR Muscle-Ups x 3-6 reps)

Supine Ring Rows x 8 reps @ 2111

Handstand Hold x 45-60 second (OR Handstand Walk Practice)

Plank Hold or L-Sit x 60 seconds

B.

Two sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Ring Dips

A.

Every 2 minutes, for 12 minutes:

Back Squat

*Set 1 - 6 reps @ 70%

*Set 2 - 4 reps @ 80%

*Set 3 - 2 reps @ 85%

*Set 4 - 1 rep @ 90%

*Set 5 - 1 rep @ 95%

*Set 6 - Max Reps @ 90%

B.

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

60 Double-Unders

40 Air Squats

20 Walking Lunges with DB/KB Farmer's Carry

EZ BURN

Against a 15-minute clock, complete four rounds of:

200 Meter Run

20/15 Calorie Row

Followed by. . .

Complete as many rounds and reps as possible with remaining time:

12 Kettlebell Swings

6 Burpees over ERG

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