A.
Five sets of:
Seated Strict Press x 5 reps
Rest as needed
Weighted Strict Pull-Up x 3-5 reps
Rest as needed

B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

A.

Every 90 seconds, for 12 minutes:

Hang Snatch x 2 reps

B.

5-Minute Max Calorie Assault Bike or Row

Rest exactly 60 seconds, and then. . .

Complete as many rounds and reps as possible in 10 minutes of:

60 Double Unders

300/250 Meter Row or 15/10 Calorie Assault Bike

20 Dumbbell Hang Clean & Jerks (alternate every 5 reps) or Alternating Dumbbell Snatches

EZ BURN

For time:

500 Meter Row

200 Meter Run or 15/10 Calorie Assault Bike

400 Meter Row

200 Meter Run or 15/10 Calorie Assault Bike

300 Meter Row

200 Meter Run or 15/10 Calorie Assault Bike

200 Meter Row

200 Meter Run or 15/10 Calorie Assault Bike

100 Meter Row

Every 6 minutes, for 30 minutes for times:
400 Meter Run
10 Ground to Overhead (115/75 lbs)
10 Bar-Facing Burpees
5 Ring Muscle-Ups

Athletes who do not have ring muscle-ups, please take that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath.

REMINDERS:

• Remember to catch up all things Endzone by reading the January Newsletter! Find out who the Athlete of the Month is and more important gym news.

• January 31st is EZ Game Night at Sports Basement Walnut Creek! If you love board games this night is for you. From 6:30pm-9pm our community partner Sports Basement is opening their doors to us and providing drinks and snacks so we can play some classic board games and have some fun.

A.

Every 2 minutes, for 10 minutes:

Deadlift x 1-2 reps @ 85-95% of TRAINING 1-RM

A training 1-RM is the weight you can move successfully without mechanical failure. DO NOT jump right into your working sets. Instead, take a few sets to work up to the weight you plan to use today.

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps (24"/20" - step down)

10 Toes to Bar

10 Alternating Reverse Lunges (50/35 lb DBs)

EZ BURN

Every 6 minutes, for 18 minutes for times:

30/20 Calories of Rowing

20 Barbell Overhead Squats (20/15 kg)

15 Burpees Over the Erg

A.

Every 90 seconds, for 6 minutes:

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then...

Every 90 seconds, for 9 minutes:

Hang Clean x 1 rep @ 75-85% of 1-RM Clean

B.

Against a 3-minute running clock...

Row 500/400 Meters

Max Reps of Wall Ball Shots (20/14 lbs)

Rest 2 minutes and repeat for a total of THREE sets.

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

OR

Teams of two must complete 100 repetitions of the following complex:

3 Kettlebell Swings

2 Goblet Squats

1 Kettlebell Push Press (Left Arm)

1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.

A.

Take 20 minutes to build to a 1-RM Back Squat Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

B.

For time:

Row 2000 Meters or Run 1600 Meters

*This is a test for time, treat it as such

REMINDER: Tomorrow is Bring a Friend or Family member FREE to 8am or 9am class! If you plan on bringing someone to class that is new to Endzone, please show up 15 minutes early with that person so the coach teaching class can take care of getting the waiver signed, answer any questions, help familiarize new faces with movements and any equipment that will be used. We want to ensure that new faces get the attention they need and still make sure classes run on time. The 15-minute buffer for new people will help us achieve this. Thank you!

For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 18 minutes of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60-70% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 60-70% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60-70% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60-70% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 60-70% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest

EZ BURN
Four sets of:
21/18 Calories of choice
15 Wall Ball Shots
9 Burpee Dumbbell Deadlifts
Rest 30 seconds

In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

B.
Complete as many rounds and reps as possible in 15 minutes of:
6 Strict Handstand Push-Ups
9 Pull-Ups
12 Alternating Pistols

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