Every 90 seconds, for 12 minutes:
Two rounds for time of:
A.
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 21X1
Strict Handstand Push-Ups x 6-12 or Push-Ups x 10-20 reps @ 21X1
Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Side Plank x 45 seconds each
Rest as needed
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps or Step-Ups (24″/20″)
10 Push Press (115/75 lbs) or Kettlebell Swings (24/16 kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
EZ BURN
Every minute, on the minute, for 15 minutes:
Minute 1: 45 seconds of Assault Bike
Minute 2: 14-18 Alternating Dumbbell Snatches (50/35 lbs)
Minute 3: 45 seconds of Rowing
A.
Take 20 minutes to build to today's 1-RM Clean
B.
For time:
30 Squat Clean to Overhead (155/105 lbs)
OR
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings (24/16 kg)
Goblet Squats
V-Ups
In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
50 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
30 Bar-Facing Burpees
A.
Three sets of each:
Russian Kettlebell Swings x 25 reps
Ab-Wheel Rollouts x 10 reps @ 3111
Side Plank x 45 seconds each side
B.
Every 6 minutes, for 18 minutes for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
A.
Every 2 minutes, for 20 minutes:
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90%+
B.
Five rounds for time of:
10 Push Presses (135/95 lbs)
10 Chest-to-Bar Pull-Ups
OR
Five rounds for time of:
10 Dumbbell Push Presses
6-8 Strict Pull-Ups
EZ BURN
Two rounds for time of:
50 Overhead Squats (20/15 kg)
750 Meter Row
100 Double Unders
Complete as many rounds and reps as possible in 15 minutes of:
500/450 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00...
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
A.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Band Pull-Aparts x 30 reps @ 10X0
Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Push-Ups
10 Alternating Pistols
EZ BURN
Every 5 minutes, for 15 minutes:
30/22 Calorie Assault Bike or Ski Erg
30/22 Calorie Row
A.
Every 2 minutes, for 20 minutes:
Hang Clean + Clean
B.
For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Dumbbell Bench Press x 8-10 reps @ 20X1
Bulgarian Split Squats x 10 reps each leg @ 10X1
Plank from Elbows or L-Sit x 45 seconds
B.
Complete rounds of 21, 15 and 9 reps of:
Alternating Dumbbell Snatches (50/35 lbs)
Burpees over the Dumbbell
Rest exactly 3 minutes, and then…
Complete rounds of 9, 15 and 21 reps of:
Alternating Dumbbell Snatches (50/35 lbs)
Burpees over the Dumbbell
A.
Every 2 minutes, for 16 minutes:
Split Jerk x 2 reps
B.
Against a 3-minute running clock...
20/15 Calories of Choice
15 Chest-to-Bar Pull-Ups / Pull-Ups / Ring Rows
Max Reps of Strict Handstand Push-Ups / Push-Ups in remaining time
Rest 3 minutes, and repeat for a total of three sets.
EZ BURN
Every minute, on the minute for 18 minutes:
Minute 1 – Row 15-18/10-12 Calories
Minute 2 – 12-15 Down Ups
Minute 3 – 40-60 Double-Unders
A.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank (right)
– Single-Arm Plank (left)
– Alternating Reverse Lunges
– Side Plank
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Broad Jumps
B.
Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (24/16 kg)
A.
Every 2 minutes, for 16 minutes of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of 6 sets, and repeat that weight for sets seven and eight.
B.
For time:
75/50 Calories of Rowing on Concept 2 or 50/35 Calories of Assault Bike
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")
EZ BURN
Every 8 minutes, for 16 minutes:
500 Meter Row
30/22 Calories of choice
250 Meter Row
15/10 Calories of choice
February newsletter is out! Find out who the Athlete of the Month is, what we’re doing to celebrate Valentine’s Day, and more! https://bit.ly/31jUGwB
A.
Every 90 seconds, for 6 minutes:
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes:
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch
B.
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar
"Super Saturday"
1st Quarter
Complete as many rounds and reps as possible in 6 minutes of:
25 Burpees Over the Erg
Row x Max Calories
Rest EXACTLY four minutes, and then...
2nd Quarter
Complete as many rounds and reps as possible in 6 minutes of:
Thrusters (95/65 lbs) x 10 reps
Chest-to-Bar Pull-Ups (Pull-Ups) x 10 reps
Rest EXACTLY four minutes, and then...
3rd Quarter
Complete as many rounds and reps as possible in 6 minutes of:
Wall Ball Shots (20/14 lbs) x 15
Kettlebell Swings x 15 reps
Rest EXACTLY four minutes, and then...
4th Quarter
Complete as many rounds and reps as possible in 6 minutes of:
25 Burpees Over the Erg
Row x Max Calories
A.
Every 2 minutes, for 16 minutes of:
Halting Clean + Clean
(pause for 3 seconds at the knee on the first rep, drop, reset and clean again)
B.
Against a 2-minute running clock...
20/15 Calories of choice
Max Reps of Strict Handstand Push-Ups or Push-Ups in remaining time
Rest 2 minutes, and repeat for a total of five sets.
Game Night is TONIGHT!
Sports Basement in Walnut Creek: 1881 Ygnacio Valley Rd
Games kick off at 6:30pm
We’ll be in the community room that is near the Kids Department on the 1st floor.
Beer, soda, and sparkling water and snacks will be provided by Sports Basement.