Every 4 minutes, for 24 minutes of:
Station 1: 400 Meter Run + Max Rep Burpees in remaining time
Station 2: 400 Meter Run + 60 second Wall Sit + Max Reps Alternating Jump Lunges in remaining time

Followed by…

Three Rounds:
30 sec of Side Plank Hip Dips (Left)
30 sec of Side Plank Hold (Left)
15 Ceiling Crunches
30 sec of Side Plank Hip Dips (Right)
30 sec of Side Plank Hold (Right)
15 Ceiling Crunches

When the clock starts, perform…

Two sets of:
60 Seconds Run/Bike/Row
60 Seconds Plank Hold From Elbows
60 Seconds Downward Dog Stretch

Followed by…

Two sets of:
100 Meter Farmer Carry
30 Seconds of Banded OR Bodyweight Good Mornings
30-60 Seconds Nose to Wall Handstand Hold

Followed by…

Two sets of:
10 Deadlifts
5 Strict Handstand Push-Ups
Rest 30 Seconds between sets

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

For time:
42 Dumbbell/Backpack Deadlifts
21 Strict Handstand Push-Ups
30 Dumbbell/Backpack Deadlifts
15 Strict Handstand Push-Ups
18 Dumbbell/Backpack Deadlifts
9 Strict Handstand Push-Ups

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

Three sets of:
20-30 Banded Bicep Curls
Max Hold at the Top of a Banded Biceps Curl
Rest 1-2 Minutes between sets

***
Engine Option
For time:
10 Burpee Box Jump-Overs (24″/20”)
20/15 Machine Calories
10 Burpee Box Jump-Overs
Rest 90 seconds and repeat for a total of SIX sets.

Aerobic/Gymnastics Option
Every 8 minutes, for 40 minutes for times:
400 Meter Run
10 Strict Handstand Push-Ups
30 V-Ups
10 Strict Handstand Push-Ups
400 Meter Run

As many of you know, Contra Costa has allowed gyms to reopen at limited capacity. We are working on the logistics of how to do this so we can get our community back together in an environment where everyone feels safe. We are going to be sending out a survey this week to get the pulse of what our community is thinking and looking for from the gym moving forward. Please give us your thoughts and feel free to reach out to us directly with any thoughts or questions you have.

When the clock starts, perform…

Two sets of:
60 Second Jog
30-45 Second Hollow Hold
15-30 Seconds of Jumping Lunges
30 Seconds of Single-Arm Deadlifts Each Side

Followed by…

Two sets of:
30 Seconds of Lateral Line Hops
30 Seconds of Side Plank Each Side
15 Seconds of Single Arm Dumbbell Hang Cleans Each Side

Followed by…

One set of:
30 Seconds of Running Man Line Hops OR Double-Unders
30 Seconds of Alternating Leg V-Ups
15 Seconds of Dumbbell Front Squats

When the running clock reaches 20:00, perform the following…

For time:
50 Double-Unders
50 Alternating Leg V-Ups
25 *Dumbbell Hang Cleans
40 Double-Unders
40 Alternating Leg V-Ups
20 Dumbbell Hang Cleans
30 Double-Unders
30 Alternating Leg V-Ups
15 Dumbbell Hang Cleans
20 Double-Unders
20 Alternating Leg V-Ups
10 Dumbbell Hang Cleans
10 Double-Unders
10 Alternating Leg V-Ups
5 Dumbbell Hang Cleans

*Sub Backpack Front Squats for Hang 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

When the clock starts, perform…

Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Airplanes
30 Feet of Walking Knee Tucks
30 Feet of Heel Scoops
30 Feet of Sky Reaching Toe Grabs
30 Feet of Over the Fence Under the Fence

Immediately followed by…

Two sets of:
30 Feet of Bunny Hops
30 Feet of A Skips
30 Feet of Backwards Speed Skips
30 Feet of Straight-Leg Bounding
30 Feet of Bent Knee Bounding
30 Feet of Right Leg Single-Leg Hops
30 Feet of Left Leg Single-Leg Hops
Rest 60 Seconds

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
15 Single-Arm Dumbbell or Kettlebell or Backpack Overhead Squats
15 Burpees Over the Dumbbell or Backpack

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

Three sets of:
20-30 Band Pull-Aparts
45-60 Second Weighted Plank Hold
60-90 Second Hip Bridge Hold

***

Running Option
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Followed by. . .

800 Meter Warm-Down Run

Rowing Option
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes

When the clock starts, perform…

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full 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.

Every minute, on the minute, for 21 minutes of:
Station 1: 30 Double-Unders + 100-Foot Shuttle Run (25-foot increments)
Station 2: 20 Second Handstand Hold + 10-15 Push-Ups
Station 3: 20 Alternating Dumbbell Snatches OR Backpack Ground to Overhead

Three sets of:
Push-Ups x Max Reps @ 4011
Rest as needed
Banded Triceps Extensions x 20 reps
Rest as needed
Strict Pull-Ups x Max Reps @ 4011
Rest as needed

***

Engine Option
Complete as many calories as possible in 5 minutes of:
30/22 Machine Calories
100 Double-Unders
Max Machine Calories
Rest 2 minutes and repeat for a total of FIVE sets.

When the clock starts, perform…

Two sets of:
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Stretch Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Bottom of Squat Hold

Followed by…

Three sets of:
15 Air Squats
10 Russian Kettlebell Swings
5 Push Press
30 Second Hang From Pull-Up Bar OR Plank Hold
Rest 60 seconds between sets and gradually increase each effort

When the running clock reaches 23:00, perform the following…

Three rounds for time of:
21 Thrusters
21 Pull-Ups

*If you cannot do pull-ups, substitute a 200 meter run instead.

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

Every minute, on the minute, for 12 minutes:
Station 1: 15 Right Side Bends
Station 2: 15 Left Side Bends
Station 3: 30-45 Second Hollow Hold
Station 4: 6-10 Tempo Reverse Snow Angels @ 1111

***
Running Option
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 4-5 minutes

Rowing Option
For distance:
1 Minute of Rowing
2 Minutes of Easy Recovery Row
2 Minutes of Rowing
4 Minutes of Easy Recovery Row
3 Minutes of Rowing
6 Minutes of Easy Recovery Row
3 Minutes of Rowing
4 Minutes of Easy Recovery Row
2 Minutes of Rowing
2 Minutes of Easy Recovery Row
1 Minute of Rowing

Push your pace on the work intervals – somewhere between 90-95% effort; back off to 55-60% effort on the recovery portions.

Saturday 9AM Outdoor Group Training Open to All ! Join Us tomorrow morning.

Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Devil’s Press OR 10 Burpees
10 Squat Broad Jumps (2 Feet)

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
15 Kettlebell/Backpack Swings

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

Join us every Saturday at 9AM for an Outdoor Group Training Class- Open to all.

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Bottom of Squat Hold with Kettlebell in Goblet Position
60 Seconds of Alternating Scorpion Kicks
Rest 30 Seconds
30 Seconds of Burpee Jump Backs
Rest 60 Seconds

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

Complete as many rounds and reps as possible in 2 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 4 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.

When the running clock reaches 26:00, perform the following…

Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.

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

Every minute, on the minute, for 15 minutes:
Station 1: 30 Second Right Side Plank
Station 2: 30 Second Left Side Plank
Station 3: 30 Seconds of Banded Push-Ups
Station 4: 30 Seconds of Band Pull-Aparts
Station 5: 45-60 Seconds of Elbow Plank Hold

***

Aerobic/Gymnastics Option 

Every 6 minutes. for 30 minutes for times:
25/20 Machine Calories
100 Double-Unders
25 Sit-Ups
100-Foot Bear Crawl

Five rounds for time of:
400 Meter Run
50 Double-Unders OR Jumping Jacks
10-Foot Forward Bear Crawl
10-Foot Reverse Bear Crawl
10-Foot Forward Bear Crawl
10-Foot Reverse Bear Crawl

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

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Tempo Alternating Cossack Squats @ 2121
30 Seconds of Downward Dog Stretch
30 Seconds of Divebomb Push-Ups
45-60 Seconds of Nose to Wall Handstand Hold
Rest 30 Seconds

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

Every minute, on the minute, for 18 Minutes:
Station 1: 10-15 Strict Handstand Push-Ups
Station 2: 10-15 Box Jump-Overs OR 10 Broad Jumps
Station 3: 16-20 Alternating Pistol Squats OR Reverse Lunges

When the running clock reaches 34:00, perform the following…

Every minute, on the minute, for 6 minutes:
Station 1: 30 Seconds of Dumbbell Hammer Curls
Station 2: 30 Seconds of Banded Triceps Extensions

When the running clock reaches 42:00, perform the following…
Station 1: 30 Seconds of Banded Biceps Curls
Station 2: 30 Seconds of Close Grip Push-Ups

***

Running Option
Four sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 80% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 4 minutes

Rowing Option
Four sets of:
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 100% of 2k PR Pace
Row 500 Meters @ 80% of 2k PR Pace
Row 500 Meters @ 95+% of 2k PR Pace
Rest 4 minutes

When the clock starts, perform…

Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms

immediately followed by…

Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest

When the running clock reaches 20:00, perform the following…

Complete reps of 50, 30 and 20 each of:
Goblet Squat
Single-Arm Dumbbell Clean (Alternate arms every 5 reps) OR Backpack Sumo Deadlift High Pulls

***

Engine Option
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Push-Ups
60 seconds of Bike Erg or Assault Bike
60 seconds of Air Squats
Rest 60 seconds

OR

Against a 90-second clock…
22/15 Machine Calories
Max Sandbag/Backpack Bearhug Squats OR Jumping Air Squats
Rest 90 seconds and repeat for a total of 8 sets.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Cobra Stretch
60 Seconds of Plank Shoulder Taps
60 Seconds of Superman Hold
Rest 60 Seconds

When the running clock reaches 16:00, perform the following…

Every minute, on the minute, for 4 minutes for MAX REPS/CALORIES:
Station 1: 30 Seconds of Bike or Row OR 40 Seconds of Side Shuffles
Station 2: 30 Seconds of Dumbbell/Backpack Push Press
Station 3: 30 Seconds of Burpees Over the Dumbbells/Backpack
Station 4: Rest

When the running clock reaches 20:00, perform the following…

Five sets of:
Calories Completed in the 30 Second Sprint
Dumbbell Push Press Completed in the 30 Second Sprint
Burpees Over the Dumbbells Completed in the 30 Second Sprint
Rest 2 Minutes 

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

Three sets of:
10-15 Stationary OR Bench Dips
20-30 Band Pull-Aparts
Rest as needed

***

Running Option
Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

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%

Rest 60-90 seconds, 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%

Warm-Up.

Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps

Followed by…

Complete as many rounds and reps possible in 35 minutes of:
10 Push-Up + Knee Crunch
10 Burpees
5 each side Plank Kick-Throughs With Hand Tap15 each side)
50 Double-Unders

When the clock starts, perform…

One set of:
200 Meter Jog
30 Seconds Side Plank Each Side
30 Seconds Downward Dog Stretch
30 Seconds of Divebomber Push-Ups

30 Seconds of Inchworms

30 Seconds of Lateral Line Hops
Rest 30 seconds
30 Seconds of Forward Line Hops
Rest 30 seconds
30 Seconds of Running Man Line Hops
Rest 30 seconds
200 Meter Jog

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

Every 7 minutes, for 28 minutes, complete:
200 Meter Run
5 Box Jumps
10 Push Press*
15 Deadlifts
10 Push Press
5 Box Jumps
200 Meter Run

*Use a barbell/dumbells/Kettlebells or backpack

When the running clock reaches 44:00, perform the following…

Three sets of:
20-30 Banded Face-Pulls
Max Reps Alternating Biceps Curls

***

Engine Option
Six sets for calories of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval, then repeat for a total of three sets.

Aerobic/Gymnastics Option
Five rounds for time of:
30/22 Machine Calories
20 V-Ups/Sit-Ups
10 Strict Handstand Push-Ups OR 20 Push-Ups

Warm-Up.

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

Followed by…

Every minute, on the minute, for 30 minutes of:
Station 1 = 10 Air Squats + hold Wall Sit until clock reaches :45
Station 2 = 10-15 Burpees
Station 3 = 20 Mountain Climbers + hold Plank until clock reaches :45

When the clock starts, perform…

Two sets of:

60 Second Run/Bike/Row

30 Seconds of Side Shuffles

30 Seconds of Plank Shoulder Taps

30 Seconds of Alternating Single-Leg Airplanes 

30 Seconds of Right Leg Bulgarian Split Squats

30 Seconds of Left Leg Bulgarian Split Squats

30 Seconds of Dumbbell Deadlifts 

Rest 30 Seconds Between Sets

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

Every minute, on the minute, for 15 minutes:

Station 1: 12-15/9-12 Row or Bike OR 45 Seconds of Speed Skaters

Station 2: 16-20 Alternating Reverse Lunges with DB/Backpack Bearhug 

Station 3: 10-15 DB Power Cleans OR Backpack Sumo Deadlift High Pulls

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

Four rounds for time of:

12/9 Calorie Row or Bike OR 45 Seconds of Speed Skaters

16 Reverse Lunges

10 DB Power Cleans OR Sumo Deadlift High Pulls

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

100 Banded Biceps Curls

100 Banded Triceps Extensions

*Complete in as few sets as possible, partition as you see fit.

***
Running Option
Every 8 minutes, for 40 minutes for distances of:
5 Minutes of Running @ 90-95% of 1-Mile PR Pace

Rowing Option
Every 8 minutes, for 40 minutes for distances of:
5 Minutes of Rowing @ 90+% of 2k PR Pace

When the clock starts, perform…

Four sets, not for time, of:
400 Meter Jog
10 Suitcase Deadlifts each side
10 Single-Arm Overhead Lunges each side
30 Second Hollow Hold

Followed by…

Three rounds for time of:
50 Double-Unders
immediately followed by three rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches

For the sake of clarity, you will be performing a total of 150 Double-Unders, 90 Hand-Release Push-Ups and 90 Dumbbell Snatches.

Rest until 70% recovered and perform:

10 minute slow jog or cardio equipment at a steady pace.

***

Engine Option
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Sprint
Rest 30 seconds
20/15 Calorie Row Sprint or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds

When the clock starts, perform…

Two sets of:
150-Foot Out and Back Run at 70% effort
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Pigeon Pulses Each Leg
30 Seconds of Alternating Cossack Squats
30 Seconds of Russian Baby Makers
Rest 30 seconds

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

Complete as many reps as possible in 60 seconds of:
150-Foot Out and Back Run
Max Reps of Squats* in the Remaining Time
Rest 60 seconds and repeat for a total of TEN sets.

*For the squats, pick any variation you would like (i.e. Goblet, Air, Front, Overhead, etc.) and use that variation for all 10 sets.

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

Every minute, on the minute, for 9 minutes:
Station 1: 30 Seconds of Band Pull-Aparts
Station 2: 30 Seconds of Bent-Over Rows
Station 3: 30 Seconds of Hollow Hold

***

Running Option
Six sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile 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

Every 8 minutes, for 32 minutes for times of:

400 Meter Run OR 500 Meter Row

6 Dumbbell/Backpack Devil’s Presses

12 Dumbbell/Backpack Alternating Reverse Lunges

400 Meter Run OR 500 Meter Row