No Equipment Workout

Warm-Up
Two sets of:
200 Meter Jog or 30-60 seconds of High Knee Jog in Place
10 Inchworms
20 Alternating Lateral Lunges
10 Russian Baby Makers
30-60 second Wrist Stretch
10 Down Ups

Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Weighted Squats @ 21X1 Tempo
V-Ups
Dumbbell or Kettlebell Shoulder Press or Push-Ups

For the weighted squats, pick a movement and the necessary equipment that you would like to use, such as back squat or front squat if you have a barbell, goblet squats if you have a kettlebell, or double dumbbell front squats if you have dumbbells. Example: 20 Goblet Squats, 20 V-Ups, 20 Shoulder Press, 18 Goblet Squats, 18 V-Ups, 18 Shoulder Press, etc..

Complete as many rounds and reps as possible in 18 minutes of:
60 Mountain Climbers (30 per side)
20 Alternating Pistol Squats or Alternating Cossack Squats
10 Down Ups

Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3 
30 second Hip Bridge Hold
Rest 60 seconds

Limited Equipment Workout

Warm-Up
Two sets of:
200 Meter Jog
10 Inchworms
20 Alternating Reverse Lunges
10 Russian Baby Makers
100 Foot Farmer's Carry
10 Down Ups

Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Weighted Squats @ 21X1 Tempo
V-Ups
Dumbbell or Kettlebell Shoulder Press or Push-Ups

For the weighted squats, pick a movement and the necessary equipment that you would like to use, such as back squat or front squat if you have a barbell, goblet squats if you have a kettlebell, or double dumbbell front squats if you have dumbbells. Example: 20 Goblet Squats, 20 V-Ups, 20 Shoulder Press, 18 Goblet Squats, 18 V-Ups, 18 Shoulder Press, etc..

Complete as many rounds and reps as possible in 18 minutes of:
15/10 Calorie Bike or Row
10 Bar-Facing Burpees
5 Ground to Overhead* (50% of 1RM Clean & Jerk)

*double dumbbell or kettlebell clean and jerk!

Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3 
30 second Hip Bridge Hold
Rest 60 seconds

NO EQUIPMENT

Complete the following movements at 70% effort for 30 minutes:
20 Jumping Jacks/Double-Unders
20 Mountain Climbers
20 Air Squats
10 Single-Leg Deadlifts (Right Leg - no weight) 
10 Single-Leg Deadlifts (Left Leg - no weight) 
30 second Hollow Hold
30 second Hollow Rock
60 second Rest

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds 
Stretch #2 x 2 minutes
Rest 60 seconds

You choose the stretch that you feel that you need the most.

LIMITED EQUIPMENT

Ten sets of:
30 second Run/Bike/Row @ 95% effort
2 Minutes Jog/Bike Row @ 75% effort

Perform the 2 minute interval with nasal-only breathing. You might find that you can not immediately nasal breathe after the 95% effort, but the goal is to recover as quickly as possible.

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds 
Stretch #2 x 2 minutes
Rest 60 seconds

You choose the stretch that you feel that you need the most.

NO EQUIPMENT

When the clock starts, perform...

Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank (each side)
30 seconds of Alternating Cossack Squats
60 second Wall Sit Hold

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 12:00, perform the following...

Every minute, on the minute, for 20 minutes of:
Minute 1: 16-20 Jumping Lunges
Minute 2: 30-45 seconds of Mountain Climbers
Minute 3: Max Reps Burpees Over Any Object
Minute 4: Rest

When the running clock reaches 40:00, perform the following...

Three sets of:
45 seconds of Bent-Over Rows (using a loaded backpack)
Rest 15 seconds
45 seconds of Romanian Deadlifts (using the loaded backpack)
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

When the running clock reaches 55:00, perform the following..

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose
Brief hold in
Exhale for 6-10 seconds through your mouth (think like you are blowing a whistle)
Brief hold out

Keep the ratio of inhale to exhale at a 1:2.

***

LIMITED EQUIPMENT

When the clock starts, perform...

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of Dumbbell or Kettlebell Kang Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack Squats

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 12:00, perform the following...

Every minute, on the minute, for 20 minutes of:
Minute 1: 12-15 Dumbbell or Kettlebell Thrusters
Minute 2: 5-8 Devil's Presses
Minute 3: Max Calorie Row or Bike
Minute 4: Rest

When the running clock reaches 40:00, perform the following...

Three sets of:
45 seconds of Pronated-Grip Bent-Over Row
Rest 15 seconds
45 seconds of Romanian Deadlifts
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

When the running clock reaches 55:00, perform the following...

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose
Brief hold in
Exhale for 6-10 seconds through your mouth (think like you are blowing a whistle)
Brief hold out

Keep the ratio of inhale to exhale at a 1:2.

Contra Costa County officially announced today that all non-essential businesses are to close down until further notice. We will be running our normal schedule today but we will close down the gym starting tomorrow for the healthy and safety of all. We are going to take this one week at a time and continue to update everyone as we get new information.

As a small business this is an extremely tough time but we appreciate all the support we have already received and will continue to receive. We will post at home workouts on the blog so we can continue to enjoy fitness in these tough times. Check in with your fellow EZ members and pass along the word so everyone stays together. 

We will see everyone again soon and please let usknow if you have any questions.

Stay safe and healthy!

Please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Plank Hold
Minute 3: *15 Ground to Overhead

For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following...

Complete as many reps possible in 2 minutes of:
15 Sit Ups
15 Air Squats
Max reps Jumping Air Squats in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following...

Complete as many reps possible in 2 minutes of:
20 Step Ups or Lunges
Max reps alternating V-Ups in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 48:00, perform the following...

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds (lay flat on the ground)
Stretch #2 x 2 minutes
Rest 60 seconds
(You choose the stretch that you feel that you need the most)

Two sets of:

2 minute run/bike/row

60 second Plank Hold from Elbows

60 seconds of Bodyweight Alternating Reverse Lunges

30 second Wall Sit Hold

30 seconds of Shoulder Taps from Push-Up Position

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes of:

Station 1: 15-20 Dumbbell or Kettlebell Push Presses

Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings

Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:

30 seconds of Dumbbell or Kettlebell Floor Press

30 second Superman Hold

30 second Hollow hold

Rest 60 seconds and complete a total of FOUR sets.

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

No Equipment Option:

Two sets of:

60 seconds of Inchworms

60 seconds of Bodyweight Squat Jumps

60 second Plank Hold from Elbows

60 seconds of Bodyweight Alternating Reverse Lunges

30 second wall sit hold

30 seconds of Shoulder Taps from Push-Up Plank Position

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes of:

Minute 1: 10-15 Dynamic Push-Ups

Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)

Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:

30 seconds of Push-Ups

30 second Superman Hold

30 second Hollow Hold

Rest 60 seconds and complete for a total of FOUR sets

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 
14/12 Calories of Rowing
7 Thrusters (155/105 lbs) 
7 Pull-Ups

Rest until the running clock reaches 20:00, and then... 

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 
14/12 Calories of Rowing
14 Toes to Bar

A.

Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Strict Toes to Bar x 8-10 or Barbell Roll-Outs x 10-12 reps
Single-Arm Dumbbell Row x 8 reps each @ 2111
Banded Glute Bridges x 30 reps @ 10X0

B.

For Time:
50 Dumbbell Box Step-Ups (50/35 lbs)
50 Kettlebell Swings (24/16 kg)
35 Dumbbell Box Step-Ups
35 Kettlebell Swings
20 Dumbbell Box Step-Ups
20 Kettlebell Swings

A.

Every 90 seconds, for 12 minutes:
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM

B.

In teams of two, alternating complete rounds, complete 4 rounds each of: 
20/15 Calories of choice
25-Foot Dumbbell Overhead Walking Lunges (50/35 lb DB)
10 Burpees over DB
25-Foot Dumbbell Overhead Walking Lunges (50/35 lb DB)

EZ BURN

Three sets of:
500 Meter Row
25 Barbell Overhead Squats (20/15 kg)
75 Double Unders
25 Barbell Thrusters (20/15 kg)
Rest 60 seconds

***
Coronavirus (Covid-19)

The health and welfare of our members is the most important thing to us. It guides how we do everything from programming to running classes. Coronavirus is unfortunately in our lives and we want to take a few moments to give you our thoughts . At this time we are not changing any of our programming or classes. We generally do not have large classes so the risk in the gym from a large gathering is minimal. We will make it an emphasis to clean more often, both the equipment and the floors.

The biggest help in combatting this issue is from our members:

1. Please wash your hands before class.

2. If you are sick, please do not come to the gym. We love having you at class but it’s best for all of us if you wait until you are healthy. 3. Please wipe down any equipment you use. These suggestions are good for all times but especially at this time. We will continue to send out updates if there are any changes in the situation. If you have any questions or concerns, please let us know.

A.

Five sets of:
Pause Front Squat @ 22X1 + 2 Front Squats
Rest 2 minutes

B.

For time:
3 Hang Squat Cleans (115-155/75-105 lbs)
6 Chest-to-Bar Pull-Ups
6 Hang Squat Cleans
12 Chest-to-Bar Pull-Ups
9 Hang Squat Cleans
18 Chest-to-Bar Pull-Ups
12 Hang Squat Cleans
24 Chest-to-Bar Pull-Ups

A.

Every 90 seconds, for 15 minutes:
2 Snatch Lift-Offs + Snatch from Mid-Knee
(pause 2 seconds at mid knee on each of the lift-offs)

B.

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
200 Meter Run
10 Strict Handstand Push-Ups or 5/3 Muscle-Ups

EZ BURN

Every 8 minutes, for 16 minutes for times of:
Run 400 Meters or Row 500 meters
20 Burpee Box Jump-Overs (24″/20″)
Run 400 Meters or Row 500 meters

Every minute, on the minute, for 30 minutes:
Minute 1 - 10/7 Calories of Assault Bike or 200/150 Meters of Rowing
Minute 2 - 20 Wall Ball Shots (20/14 lbs)
Minute 3 - 10-15 Toes-to-Bar
Minute 4 - 15 Box Jump-Overs (24"/20")
Minute 5 - 30-Second Front Leaning Rest on Rings

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 30 minutes of:
5 Strict Pull-Ups / Pull-Ups / Chest-to-Bar Pull-Ups
10 Push-Ups
20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.

OPTIONAL Accessory Work (You go, I go)

Three sets of:
Ab-Wheel Rollouts x 10
Banded Tricep Push Downs x 30 reps
Dumbbell Lateral Raises x 12 reps

A.

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

OR

Three rounds for time:
500 Meter Row
21 Kettlebell Swings (24-32kg/16-24 kg)
12 Burpees

B.

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Barbell Hip Thrusts x 6-8 reps @ 20X1
Chinese Plank x 60 seconds

A.

Every 2 minutes, for 20 minutes:
Split Jerk x 2 reps
*Sets 1-2 = 2 reps @ 65-70%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 2 reps @ 75-80%
*Sets 7-8 = 2 reps @ 80-85%
*Sets 9-10 = 2 reps @ 85-90%

B.

Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press (50/35 lbs)
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds

EZ BURN

Four sets of:
60 seconds max calories of choice
Rest 60 seconds
Rest 2 minutes after the fourth set and repeat a total of THREE sets (12 sets)

A.

Every 2 minutes, for 30 minutes:
Station 1 - 30/20 Calories of Rowing or 400 Meter Run
Station 2 - 30 Front-Racked Kettlebell Walking Lunges
Station 3 - 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 - 20 Burpee Box Jump-Overs (24"/20")
Station 5 - 40 Seconds of Side Plank (each side)

B.

OPTIONAL

One set of:

400 Meter Suitcase Carry
(switch hands every 100 meters)

March Newsletter is here! Make sure to read on to find out who the Athlete of the Month is and other happenings around the gym.

A.

Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

B.

For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
50 Toes to Bar

EZ BURN

Every 3 minutes for 18 minutes time:
18/12 Calories of Rowing
15 Burpees over the ERG
45 Double-Unders

Every 4 minutes, for 32 minutes for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24. 

OR

Every 4 minutes, for 32 minutes:
400 Meter Run
16 Kettlebell Swings
8 Stationary Dips

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters (75/55 lbs) or Dumbbell Thrusters
21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Barbell Burpees
9 Hang Squat Cleans (105/75 lbs) or Dumbbell Squat Cleans
9 Chest-to-Bar Pull-Ups or Pull-Ups

A.

Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

B.

Complete as many rounds and reps as possible in 13 minutes of:
1500/1200 Meter Row

Immediately followed by…

10 Deadlifts (185/135 lbs)
20 AB Mat Sit-Ups
30 Double-Unders

A.

Every 90 seconds, for 15 minutes:
2 Clean Lift-Offs + Hang Clean
(pause 2 seconds at mid patella on each of the lift-offs)

B.

Against a 3-minute clock…
Run 400 Meters or Row 450/400 Meters
Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS

EZ BURN
Three sets for times of:
20/15 Calorie Assault Bike
500 Meter Row or 400 Meter Run
20/15 Calorie Ski-Erg or 20 Burpees
Rest 2 minutes