A.

Every three minutes, for 9 minutes:

Dumbbell Plank Hold x 60 seconds

Dumbbell Walking Lunge x 20 steps

Go heavy & the final steps should be a struggle.

B.

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24"/20")

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

Event Reminder: Endzone’s Game Night is on Friday, January 31st at Sports Basement in Walnut Creek. We are collecting RSVPs so we can organize the games. Please submit your RSVP by noon on Wednesday, January 29th. https://forms.gle/km256uDjt44Ys9ee9 Thank you!

A.

Every 2 minute, for 10 minutes:

Strict Shoulder Press x 1 rep

*Find today's 1-RM

Every 3 minute, for 6 minutes:

Push Press x Max Reps @ 80-85% of today's 1-RM

B.

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

EZ BURN

Four sets for max calories/reps of:

60 seconds of Rowing or Assault Bike

Rest 60 seconds

60 seconds of Devil’s Press

Rest 2 minutes

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 400 Meter Run
40 Double-Unders
100-Meter Farmer’s Carry
20 Dumbbell Thrusters
10 Strict Knees to Elbows

Event Reminder: Endzone’s Game Night is on Friday, January 31st at Sports Basement in Walnut Creek. We are collecting RSVPs so we can organize the games. Please submit your RSVP by noon on Wednesday, January 29th. https://forms.gle/km256uDjt44Ys9ee9 Thank you!

“Bang Bang Niner Gang”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

85 Dumbbell Clean & Jerks (55/35 lbs)

74 Toes-to-Bar

44 Front Squats (155/105 lbs)

25 Box Jump Overs (24”/20”)

19 Strict Handstand Push-Ups

10 Muscle-Ups 

*Every 6 minutes perform 97 Double-Unders 

A.
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 21X1
Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps
Farmer’s Carry x 100 Meters
Prone Plank or Front Leaning Rest x 60 seconds

B.
Every 4 minutes for 16 minutes
20/15 Calorie Row
10 Pull-Ups
10 Alternating Single Arm Devils Press

A.

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Supine Ring Rows x 8-10 reps @ 2111

Dumbbell Skull Crushers x 10-12 reps @ 2011

Strict Toes to Bar x 6-8 reps @ 2110

B.

Five rounds for time of:

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

20 Push-Ups

40 Double-Unders or 200 Meter Run

EZ BURN

"ROGUE QUALIFIER WORKOUT 1"

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

1000 Meter Row

75 Thrusters (75/55 lbs)

OR

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

1000 Meter Row

75 Kettlebell Swings

Every 2 minutes, for 32 minutes for max calories:

Station 1 - 90 seconds of Ski-Erg or Assault Bike (for calories)

Station 2 - 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)

Station 3 - 90 seconds of Rowing (for calories)

Station 4 - 15 Burpee Box Jump-Overs (24"/20")

A.

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works

B.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)

EZ BURN

Every 6 minutes, for 18 minutes:

400 Meter Run

300 Meter Row

200 Meter Run

A.

Every 2 minutes, for 12 minutes:

High Hang Snatch + Hang Snatch + Snatch from 2" Below Knee

B.

For time:

Run 800 Meters

30 Power Snatches (135/95 lbs)

Run 800 Meters

“HOT BOYZZ”

In teams of three, complete as many rounds and reps as possible in 30 minutes of:

4900 Meter Row

54 Pull-Ups

56 Toes to Bar

57 Squat Cleans (155/105 lbs)

*one teammate can always be rowing until the meters are complete 

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