Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Inch Worm - Downward Dog - Shoulder Swings
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
Rest 60 seconds

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. This should be performed at 75-80%

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

Three rounds of:
10 V-Ups
20 DB/KB Split Snatches (alternate arms every 5 or 10 reps)
60 seconds Prone Plank Hold

*Use any weighted object that you can hold in one arm for the split snatches

When the running clock reaches 25:00…

Run 1200 Meters with a vest/backpack or holding an object
OR
Run 1600 Meters

When the running clock reaches 35:00…

Complete reps of 30, 20 and 10 for time of:
Weighted Step-Ups or Weighted Walking Lunges
Burpees over weighted object (facing or lateral)

*use a chair or anything you can step up on for step-ups

When the running clock reaches 45:00, perform the following...

Three sets of:
20 Death March Steps (use a light weight if you got it)
immediately followed by...
30 Good Mornings (arms crossed or with a band)
immediately followed by...
30 second Supine Bridge Hold
Rest as needed

***

Running Option

Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 85-95% of your 400m PR pace

For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).

Rowing Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…
For time:
Row 500 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 3-4 minutes, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%

No Equipment

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers - hold each position for one second

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 20:00, perform the following...

Every 7 minutes, for 21 minutes for times of:
100 Jumping Jacks or Double-Unders
25 Jumping Squats
20 Single-Leg Deadlifts (each leg)
(reach and touch the ground with both hands on either side of the front foot - you can also use a backpack or anything you can safely load with)

We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.

Followed by...

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds 
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Limited Equipment

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers - hold each position for one second

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 20:00, perform the following...

Every 7 minutes, for 21 minutes for times of:
500 Meter Row or 40/30 Calorie Assault Bike
25 Thrusters 
20 Hang Power Cleans

Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.

Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc...for the thrusters and hang power cleans. 

Followed by...

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds 
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

***

Three sets of:

100-Foot Farmer’s Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry
100-Foot Farmer’s Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry
Rest 3 minutes

Be creative with objects. Use anything you can find !

No Equipment

Two sets of:
60 seconds of Running or Down Ups
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
30 second Goblet Squat hold at the bottom
Rest 60 seconds

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. Perform this at 75-80% effort. 

When the running clock reaches 14:00, perform the following...

Four sets, for max reps, of:
60 seconds of Push Ups
Rest 60 seconds
60 seconds Burpee Jump Backs
Rest 60 seconds
60 seconds Jumping Lunges
Rest 60 seconds

*Burpee Jump Backs are like burpees, but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.

When the running clock reaches 41:00, perform the following...

Three sets of:
Plank or Handstand Shoulder Taps x 20 each arm
Bent-Over Reverse Flyes x 10-15 @ 1013 
(use small water bottles if you have them, or just closed fists and focus on controlling your muscle contraction)
Bench Dips x 10-15 reps @ 2111
(these can be performed on a chair, couch or any stable surface that will support your load)

Followed by...

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 (like you are blowing a whistle)...
Brief hold out.

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

Limited Equipment

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Divebomber Push Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 seconds

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. Perform this at 75-80% effort. 

When the running clock reaches 14:00, perform the following...

Four sets, for max reps, of:
60 seconds Shoulder to Overhead
Rest 60 seconds
*60 seconds Dumbbell or Kettlebell Hang Snatches
Rest 60 seconds
60 seconds Front Rack Alternating Lunges
Rest 60 seconds

*Alternate arms every 3 reps

When the running clock reaches 41:00, perform the following...

Three sets of:
Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011
Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111
Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0

Followed by...

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 (like you are blowing a whistle)...
Brief hold out.

***

Running Option
Three sets for times of:
Run 400 Meters @ 85% of 400m PR pace
Run 400 Meters @ 70%
Run 400 Meters @ 90%
Run 400 Meters @ 75%
Rest 3-4 minutes

Rowing Option
Three sets for times of:
Row 500 Meters @ 85% of 500m PR pace
Row 500 Meters @ 70%
Row 500 Meters @ 90%
Row 500 Meters @ 75%
Rest 3-4 minutes

No Equipment
Complete as many rounds and reps possible in 30 minutes of:
300 Meter Run or 90 seconds of Jogging High Knees or Jumping Jacks
15 Deadlifts
15 Walking Lunges
300 Meter Run Jogging High Knees or Jumping Jacks
10 Hang Squat Clean and Press
15 Push Press

Use anything for weight that you have at home, such as a loaded backpack, duffle bag, or water jugs.

Followed by…

For completion:
400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Followed by…

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 (like you are blowing a whistle)…
Brief hold out.Keep the ratio of inhale to exhale at a 1:2.

Limited Equipment
Complete as many rounds and reps possible in 30 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee Dumbbell Deadlifts

Followed by…

For completion:
400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Followed by…

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 (like you are blowing a whistle)…
Brief hold out.Keep the ratio of inhale to exhale at a 1:2.

No Equipment

When the clock starts, perform...

Two sets of:
60 Jumping Jacks or High Knee Jog in Place
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Alternating Shoulder Taps in 
10 Burpee Tuck Jumps

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

Four sets of:
60 seconds of Wide-Stance Air Squats @ 22X1
60 seconds of Superman Hold
60 seconds of Reverse Snow Angels @ 2222 Tempo
Rest 60 seconds

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

Complete as many rounds and reps as possible in 10 minutes of:
30 Russian Twists
12 Alternating Jumping Lunges
9 Bodyweight Hip Bridges
6 Burpees

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

Four sets of:
8 Divebomber Push-Ups
Rest 30 seconds

immediately followed by....

Four sets, for max reps, of:
Wide-Grip Push-Ups 
Rest 30 seconds 

immediately followed by....

Four sets of:
30 second Bodyweight Bat Wing Hold
Rest 30 seconds

immediately followed by....

Five sets of:
10 Sit Ups
Rest 20 seconds

Limited Equipment

When the clock starts, perform...

Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer's Hold
10 Dumbbell Burpee Deadlifts

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

Four sets of:
60 seconds Monster Walk
60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds

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

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of "DT"*

*"DT" is a complex of:
12 Deadlifts
9 Hang Power Cleans 
6 Shoulder to Overhead

Choose a weight that possible for you to perform the first few rounds unbroken. Typically "DT" is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with. 

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

Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds 

immediately followed by....

Four sets for max reps of:
Unbroken Push-ups 
Rest 30 seconds 

immediately followed by....

Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds 

immediately followed by....

Five sets of:
10 Sit Ups
Rest 20 seconds

***

Every 90 seconds, for 30 minutes for max calories:
60 seconds of any machine

OR

Every 90 seconds, for 30 minutes:

200 Meter Run

Limited Equipment

Every minute, on the minute, for 30 minutes of:
Minute 1: 10 Overhead Presses + Overhead Hold until the clock reaches 45 seconds
Minute 2: 20 V-Ups or Sit Ups
Minute 3: 10 Thrusters + 10 Deadlifts
Minute 4: Goblet Squat + Standing Oblique Crunch x 10
Minute 5: Rest

If you do not have kettlebells or dumbbells, use anything such as a back pack or any object that will allow you the range of motion.

FINISHER

Every minute, on the minute, for 12 minutes of:

Hand Plank Shoulder Taps x 30-40 reps
Straight Body Ceiling Reach Crunches  x 20-30 reps
Russian Twists x 30-40 reps

No Equipment

When the clock starts, perform...

Two sets of:
60 seconds of Jumping Jacks
30 seconds of Russian Baby Makers
30 second Side Plank each side
30 seconds of Alternating Cossack Squats
60 seconds of Jogging in Place or High Knees or Bunny Hops

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 15:00, perform the following...

Every minute, on the minute, for 18 minutes for max reps of:
Minute 1: 16-20 Lunges (add weight if possible - backpack or holding an object)
Minute 2: 6-8 Devils Press (hold an object if possible and press it overhead as you stand)
Minute 3: 30 seconds of Handstand Hold

When the running clock reaches 38:00, perform the following...

Three sets of:
30 seconds of Right Leg Single-Leg Deadlifts
immediately into...
30 seconds of Left Leg Single-Leg Deadlifts
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Right Leg Bulgarian Split Squats
immediately into...
30 seconds of Left Leg Bulgarian Split Squats
Rest 60 seconds

Three sets, for max time, of:
Plank Hold or Hollow Hold
Rest 90 seconds

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 DB or KB "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. This should be performed at 70-80% effort.

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

Every minute, on the minute, for 18 minutes of:
Minute 1: 16-20 Dumbbell or Kettlebell Alternating Lunges
Minute 2: Max Reps of Dumbbell Man-Makers
Minute 3: Rest

When the running clock reaches 38:00, perform the following...

Three sets of:
60 seconds of Romanian Deadlifts with KB/DBs
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Upright Rows
immediately into...
30 seconds of Standing Arnold Press
Rest 60 seconds

Three sets, for max time, of:
Plank Hold or Hollow Hold
Rest 90 seconds

***

Running Option
Eight sets for times of:
Run 200 Meters @ 90-95% of your 400m PR pace
Run 200 Meters @ 55-60% of your 400m PR pace
Run 200 Meters @ 95-100% of your 400m PR pace
Rest 2-3 minutes

Rowing Option
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Goblet Squat

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. This should be performed at 75-80%.

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

"Death By Burpees"
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.

If you would like to make this more challenging, add an object to jump on to or over after each burpee - such as a barbell, parallette, etc....

Example -
Minute 1: 5 Burpees 
Minute 2: 6 Burpees 
Minute 3: 7 Burpees 
Etc...until you cannot complete all of the reps within the 60-second window.

Rest until fully recovered…

Every 6 minutes, for 18 minutes for times:
500 Meter Row or 400 Meter Run
10 Strict Handstand Push-Ups or L-Seated Presses or 5 Wall Walks
20 V-Ups
30 Push-Ups

No Equipment

When the clock starts, perform...

Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms

When the running clock reaches 8:00, move immediately into...

Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups

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...

Against a 4-minute running clock...
2 Minutes of Running
Max Reps of Burpees
Rest 2 minutes and repeat for a total of FOUR sets.

Limited Equipment

When the clock starts, perform...

Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms

When the running clock reaches 8:00, move immediately into...

Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups

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...

Against a 4-minute running clock...
2 Minutes of Rowing or Running
Max Reps of Wall Ball Shots or Dumbbell Thrusters
Rest 2 minutes and repeat for a total of FOUR sets.

***

Running Option
Four sets for times of:
Run 1200 Meters @ 85-90% of 1-Mile PR Pace
Rest 2 minutes

OR

Rowing Option
Four sets for times of:
Row 1500 Meters @ 85-90% of 2k PR Pace
Rest 90 seconds

No Equipment Option:
For time:
Ten rounds of…
*10 Burpee Jump Backs
20 Air Squats
10 Tuck Jumps

Immediately followed by. . .

Five rounds of:
15 Back Pack Deadlifts
15 Back Pack Presses

*This is like a burpee but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.

Limited Equipment Option:
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Followed by. . .

Ten rounds of:
10 Burpee Jump Backs*
15 Air Squats
20 Double Unders

Followed by. . .

Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

*This is like a burpee but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.

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