A.

Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
*Set 4 - 6 reps @ 80%
*Set 5 - 6 reps @ 80%
*Set 6 - 6 rep @ 80%
Rest 2-3 minutes between sets.

B.

"Jackie" 

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Four rounds for time of:
400 Meter Run
12 Kettlebell Swings
12 Toes to Bar
400 Meter Run
12 Dumbbell Devil's Presses

A.

Every 2 minutes, for 20 minutes:
Power Clean + Front Squat + Hang Clean

B.

"Strict JT"

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

OR

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Push Presses
10 Push-Ups
20 Mountain Climbers

Five rounds for time:
500/400 Meter Row
21 Wall Ball Shots (20/14 lbs)
15 Box Jumps - Step Down (24”/20")
9 Deadlifts (275-225/185-155 lbs)

A.

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

Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set.

B.

Four rounds for time of:
400 Meter Run
200-Foot Walking Lunges with KB/DB Farmer's Carry (24/16 kg)

Spicy Saturday 💃🏽

Four rounds for time of:

5 DB Devils Press (50/35 lbs)

15 Burpee Box Jump Overs

10 DB Thrusters

10 DB Box Step Overs

15 DB Squats

5 DB Burpee Box Step Overs

A.

Every 2 minutes, for 16 minutes:
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set.

B.

Ten rounds for time of:
3 Ground to Overhead (135/95 lbs)
3 Bar-Facing Burpees

A.

Every 2 minutes and 30 seconds, for 15 minutes of:
Strict Press
Set 1 - 5 reps @ 75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%
Set 6 - 1 rep @ 95%

Immediately followed by...

Every 2 minutes, for 4 minutes of:
Strict Press x 8 reps @ 80%

B.

Four rounds for time of:
400 Meter Run
20 Thrusters (75/55 lbs)
15 Toes to Bar
10 Dumbbell Box Step-Overs (50/35 lbs; 20" box)

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Alternating Hang Dumbbell Snatches
Station 3 – 30 seconds of Double-Unders
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes for times of:
-Number of calories completed during 30 second max effort
-Number of DB Snatches completed during 30 second max effort
-Number of Double-Unders completed during 30 second max effort

A.
Bench Press
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 75%
*Set 3: 1 rep @ 80-85%
*Set 4: 5 reps @ 70-75%
*Set 5: 5 reps @ 70-75%
*Set 6: 5 reps @ 70-75%
*Set 7: 5 reps @ 70-75%
Rest exactly 2 minutes between sets.

B.

Every 3 minutes, for 15 minutes for times:
21/15 Calorie Assault Bike or Row
15 Double Dumbbell Squats (50/35 lbs)
9 Double Dumbbell Push Press (50/35 lbs)

A.

Every 2 minutes, for 16 minutes:
Power Clean & Jerk x 1.1.1
(make the final three sets HEAVY)

B.

Three rounds for time of:
21 Pull-Ups
15 Deadlifts (185/125 lbs)
9 Box Jump Overs (30″/24″ OR 24”/20”)

Rest 5 minutes, and then. . .

For time:
30 Burpee Box Jump Overs (24″/20″)
30 Deadlifts (185/125 lbs)
30 Bar-Facing Burpees

Spicy Saturday 🔥

In Teams of 2

Two rounds for time of:

100 Calorie Row

100 Wall Ball Shots (20/14 lbs, 10’/9’)

60 Kettlebell Swings (65/44 lbs)

40 Burpee Box Jumps

A.

Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
*Set 4 - 8 reps @ 75%
*Set 5 - 8 reps @ 75%
*Set 6 - 8 rep @ 75%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

B.

Every 5 minutes, for 15 minutes for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
6 Strict Handstand Push-Ups

Against a 3-minute clock...
Row 500 Meters
Max Reps of Toes to Bar

Rest 60 seconds, and then...

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

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet - total workout time will be 32 minutes.

A.

Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24"/20"; 55/35 lb KB/DB)

A.

Two sets of:
Perform 30 seconds on each side of the following movements...
*Station 1 - Banded Palloff Hold
*Station 2 - Banded Lateral Monster Walk
*Station 3 - Single-Leg Glute Bridge Hold
*Station 4 - Side Plank Hold
*Station 5 - Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.

Four rounds for time of:
60 Double-Unders
30 Calories of Rowing
10 Deadlifts (275/185 lbs)

We will have one class at 9 AM and it will be a community workout. All are welcome. Current members, past members, family, friends……..everyone. There will be several options in doing the workout, including an outdoor option and a partner option.

“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats

Memorial Day = Murph. We will have one class (at the gym) on Monday morning at 9 AM and it will be a community workout. All are welcome. Current members, past members, family, friends……..everyone. There will be several options in doing the workout, including an outdoor option and a partner option. We will also have a special guest coach on Monday. Our very own Auri Lopez will be leading the workout!

A.

Every 2 minutes, for 10 minutes of:
Strict Press
Set 1 - 5 reps @ 70%
Set 2 - 4 reps @ 75%
Set 3 - 3 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%

Immediately followed by...

Every 2 minutes, for 4 minutes of:
Strict Press x 8 reps @ 75%

B.

Complete as many rounds and reps as possible in 12 minutes of:
9 Dumbbell Burpee Deadlifts (50/35 lb DBs)
12 Dumbbell Box Step-Overs (24"/20")
15 Wall Ball Shots (20/14 lbs)

A.

Every 2 minutes, for 16 minutes:
Halting Clean Deadlift + Hang Clean + Clean

B.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

OR

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups/Ring Rows
16 Kettlebell Swings

Five rounds for time of:
50 Calories of Rowing
40 Air Squats
30 Push-Ups
20 Toes to Bar
10 Alternating Single-Arm Devils Press (50/35 lbs - 5/5 each arm)

Time Cap = 40 Minutes