A.

Every 2 minutes, for 12 minutes:

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk

*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

B.

For time:

30 Toes to Bar

30 Shoulder to Overhead (115/75 lbs)

30 Chest-to-Bar Pull-Ups

30 Shoulder to Overhead (115/75 lbs)

30 Toes to Bar

A.

Every 2 minutes, for 10 minutes of:

Strict Overhead Press x 4 reps

*Sets 1-3: 75% of 1-RM

*Sets 4-5: 80-85% of 1-RM

B.

“Workout of the Month”

For time:

75 Wall Ball Shots

5 Burpees every minute including at the 0:00

Directly into:

75 Burpees

5 Wall Ball Shots every minute including at the 0:00

Complete as many rounds and reps as possible in 20 minutes of:

20 Burpee Pull-Ups

(OR 2 Burpees/1 Pull-Up)

21 Alternating Dumbbell Snatches

20 Dumbbell Front Squats

21 Machine Calories

HAPPY NEW YEAR!!!

A.

Every 2 minutes, for 10 minutes:
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

B.

Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots (20/14 lbs)
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds

A.

Every 2 minutes, for 10 minutes:
Strict Press x 6 reps

*Sets 1-3: 65% of 1-RM
*Sets 4-5: 70-75% of 1-RM

B.

Five rounds for time of:
50 Double-Unders
10 Hang Cleans (115/75 lbs OR 50/35 lbs DBs)
10 Push Presses (115/75 lbs OR 50/35 lb DBs)

Complete as many rounds and reps as possible in 20 minutes of:
5 Toes to Bar
10 Push-Ups
20 Reverse Lunges

A.

Take 12 minutes to build to...
Deadlift x 2 reps @ 95% of 1-RM

Immediately followed by...

Every 2 minutes, for 6 minutes:
Speed Deadlift x 2 reps @ 80%

B.

Every 5 minutes, for 15 minutes for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)

Five rounds for time of:

10 Calories (Row/Bike/Ski)

10 Chest to Bar Pull-Ups (Pull-Ups/Ring Rows)

10 Handstand Push-Ups (Seated Strict DB Press)

Immediately followed by. . .

Five rounds for time of:

10 Power Cleans (95/65 lbs)

10 Push Jerks

10 Barbell Burpees

Happy Holidays from the Endzone Family to yours!

A.

Every 5 minutes, for 15 minutes:

5 Squat Cleans (135/95 lbs)

4 Squat Cleans (155/ 105 lbs)

3 Squat Cleans (185/125 lbs)

2 Squat Cleans (205/140 lbs)

1 Squat Clean (225/155 lbs)

B.

Three rounds for time of:

30 Wall Ball Shots (30/20 lbs) OR 45 Wall Ball Shots (20/14 lbs)

90 Double-Unders

A.

Take 12 minutes to build to...

Deadlift x 2 reps @ 90% of 1-RM

Immediately followed by...

Every 2 minutes, for 6 minutes:

Speed Deadlift x 4 reps @ 70%

B.

Three rounds for time of:

12 Toes to Bar 

9 Bar Facing Burpees

6 Power Snatches (115/75 lbs)

Rest 5 minutes, and then. . .

For time:

36 Toes to Bar

27 Bar Facing Burpees

18 Power Snatches

A.

Every 2 minutes, for 14 minutes :

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk

*Set 5 = 1 rep at 95% of 1-RM Split Jerk

*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

B.

Complete as many rounds and reps as possible in 12 minutes of:

6 Pull-Ups (strict if possible)

12 Alternating Dumbbell Snatches (50/35 lbs)

12 Single-Arm Dumbbell Push Presses (50/35 - Left Arm)

12 Single-Arm Dumbbell Push Presses (50/35 - Right Arm)

A.

Every 90 seconds, for 15 minutes of:

Snatch + Hang Snatch

B.

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24"/20")

*Barbell should start from the ground.

For time:
3 Rounds of:

7 Thrusters (75 / 55 lbs)

7 Pull-Ups

7 Burpees

Immediately followed by. . .

50/35 Calories of Rowing

Immediately followed by. . .

3 Rounds of:

7 Thrusters (75 / 55 lbs)

7 Pull-Ups

7 Burpees

Immediately followed by. . .

50/35 Calories of Rowing

Immediately followed by. . .

3 Rounds of:

7 Thrusters (75 / 55 lbs)

7 Pull-Ups

7 Burpees

A.

Every 90 seconds, for 15 minutes of:

Clean x 1 + Clean & Jerk x 1

(rest 5-7 seconds between singles)

B.

Four rounds for time of:

21 Wall Ball Shots (20/14 lbs)

15 Bar Facing Burpees

9 Shoulder to Overhead (135/95 lbs)

Complete rounds of 60, 40 and 20 reps for time of:

Calories of Rowing

Jumping Lunges

Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Double-Unders

Single-Arm Dumbbell Front Squat (50/35 lbs - alternate every 10 reps)

Time Cap = 30 minutes

A.

Every minute, on the minute... 

Bench Press x 1 rep

Men start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds); then increase by 5 lbs per minute until you cannot safely complete the single rep. Ladies start at 65 lbs and add 5 lbs per minute until you cannot safely complete the single rep.

B.

“McGhee”

Complete as many rounds and reps as possible in 30 minutes of:

5 Deadlifts (275/205 lbs)

13 Push-Ups

9 Box Jumps

A.

In 16-18 minutes, build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:

Front Squat x Max Reps @ today's 1-RM Tempo Front Squat

(perform these without any tempo prescription)

B.

For max reps:

4 Minutes of Dumbbell Box Step-Overs (55/35 lb DBs over 20" box)

Rest 60 seconds, and then…

For max calories:

4 Minutes of Rowing

A.

Every 90 seconds, for 15 minutes of:

Snatch x 1.1

(rest 5-7 seconds between singles)

B.

Complete as many rounds and reps as possible in 9 minutes of:

9 Pull-Ups

6 Strict Handstand Push-Ups

3 Snatches (135/95 lbs)