For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer's Carry (24/16 kg KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (24/16 kg)
10 Bar Muscle-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer's Carry
50 Kettlebell Swings

A.

Every 2:30, for 12:30:
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%

B.

Every 3 minutes, for 15 minutes of:
12 Burpee Box Jump-Overs (24"/20")
20 Wall Ball Shots (20/14 lbs)

A.

Every 2 minutes, for 10 minutes:
Bench Press x 2-4 reps @ 20X1

Followed by...

Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ 90% of today's heaviest set

B.

Two sets for max reps of:
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Ring or Stationary Dips
Rest 30 seconds
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

Rest 5 minutes, and then…

Three rounds for time of:
20 Alternating Dumbbell Snatches
20 Jumping Lunges

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

When the clock starts, complete:

Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Ground to Sky Touches x 10
Rest as little as possible

Followed by…

Two Sets:
Handstand Hold x 30-60 seconds
Walking Lunges w/ Overhead Reach x 10 steps
Rest as little as possible

Followed by…

Two Sets:
Wall Climbs x 2-4
10-foot Shuttle Runs x 3-4
(run forwards & backwards for each one!)
Rest as little as possible

Then…

Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups

Rest 60 seconds, and then…

Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions

Rest 2 minutes, and REPEAT each 6-minute AMRAP more time through. (28 minutes total)

Two sets of:
60 Seconds of Assault Bike or Rowing
30 Seconds of Side Plank Each Side
60 Seconds of Sampson Pulses Each Leg
10 Bird Dogs Each Side
20 Tempo Alternating Cossack 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 18:00, perform the following…

Every 5 minutes, for 15 minutes of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Overhead/Front Squats (30 seconds each arm)

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell/Backpack Snatches
10 Handstand Push-Ups OR Hand Release Push-Ups

***
Engine Option
Against a 4-minute running clock:
20/15 Calorie Row or Ski-Erg
20/15 Calorie Assault Bike or Bike Erg
20/15 Calorie Assault Runner or Row
Max Reps of Burpee Over the Erg in remaining time
Rest 2 minutes, then repeat for a total of SIX sets.

Complete at 75-80% effort for 10 minutes:
30 Seconds of Shoulder Taps from Plank
30 Seconds of Mountain Climbers
30 seconds of Standing Ground to Sky Reaches
30 Seconds of Air Squats
30 Seconds of Single-Leg Balance (Left Leg)
30 Seconds of Single-Leg Balance (Right Leg)

Actively work to slow your respiratory rate during the Single-Leg Balance intervals. 

Complete as many rounds and reps as possible in 25 minutes of:
800 Meter Run
60 Double-Unders
20 Burpees

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 OR Max Burpees Over Any Object
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

***
Running Option
Three sets for times of:
Run 2400 Meters
Rest 5-8 minutes

Rowing Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

“2K Time Trial”
For time:
Row 2000 Meters

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%

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
20 Dumbbell Hang Clusters

***

Engine Option
Against a 10-minute clock:
100/70 Machine Calories
Max Reps of Burpee Box Jump-Overs in remaining time

Rest until the running clock reaches 30:00, and then…

Against a 10-minute clock:
100/70 Machine Calories
Max Reps of Down-Ups in remaining time

Two sets of:
60 second Run/Bike/Row
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:
45 Seconds of Dumbbell Shoulder to Overhead
Rest 45 seconds
45 Seconds of Alternating Dumbbell or Kettlebell Hang Snatches
Rest 45 seconds
45 seconds Goblet Hold Alternating Lunges
Rest 90 seconds

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

Three sets of:
8-10 Tempo Half-Kneeling Single-Arm Arnold Press Each Arm @ 2011 OR 30-60 Second Nose to Wall Handstand Hold
8-10 Tempo Single-Arm Dumbbell or Kettlebell Row Each Arm @ 2111
10-15 Dumbbell Overhead Triceps Extension

***

Running Option
Five sets for times of:
Run 800 Meters @ 105+% of 1-Mile Pace
Rest 4-5 minutes

You’re running each set at a faster pace than your 1-mile PR pace, but you’ll have 4-5 minutes to recover between intervals, so be aggressive and see what pace you’re capable of holding.

Rowing Option
Every 4 minutes, for 32 minutes for distances of:
90 seconds of Rowing

Your goal should be to maintain consistent pacing across all sets.

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