2 Rounds: 5 Cal bike 5 cal row 5 RKBs 5 Air squats 5 Push ups 5 ring rows/3 chin ups Then… 28min AMRAP 600m Run or 50/40 cal bike 50/40 Cal Row 40 Air Squats 30 Russian Kettlebell Swings 20 Hand Release Push-ups 10 Strict Chin Ups Sub ring rows, inverted bb rows or…
NEW YEARS EVE 12/31: 6a/8A/9AM/10AM NEW YEARS DAY 1/1/25 : NO CLASSES —— 2x 5 cal row 5 cal bike 100m run 10 straight leg raises 10 Alt lizard stretch 10 down dog /up dog 10 Air squats Then… For Time: 10 Burpees 20 Cal Row 10 Burpees 30 DB or KB Deadlifts 70/50s 20…
NEW YEARS EVE 12/31: 6a/8A/9AM/10AM NEW YEARS DAY 1/1/25 : NO CLASSES —- Row/bike 3:00 increasing intensity every :30 Plank Hold 2:00 40 Alt Walking Lunge Steps 20 Squat jumps. 10 inch worms. 10 Cossack squats. Then… Back Squat (week 4 of 4) Every 2:30 x 4 sets: 10 Back squats 67-72% + 8/8 Mini…
A) 3 Sets: 8/8 Concentration curls 10 Inverted BB rows — B) 2 sets: 10 Sit-ups :30 Front plank 10 Sit-ups :30 Front plank Rest 30 seconds between sets Then…. 20 min AMRAP: 20 front rack BB lunges 20 push ups 20/15 Bike cal 20 Shoulder to OH 20 Bodyweight Box Step Ups 500/450m Row
Regular schedule classes today. Clean and Jerk Every 1:30 Seconds x 6 Sets (week 2 of 3) Sets 1-2: 1 Squat clean + 1 front squat + 1 jerk Sets 3-6: 1 Clean and jerk Then… 4 Rounds For Time: 44 Dus (or 60 Singles) 11 Toe To Bar 7 Squat Clean Thrusters
12 Days of Christmas Workout! 1 Burpee Pull Up2 Toe to bar3 Thrusters. 75/554 Box Jumps 5 Front Squats6 Power Cleans7 Hand Release Push Ups /Hspu8 Alt DB Snatch9 Cal Bike (or Row)10 Farmers Hold Reverse Lunges11 DB Push Press12 DB Devils Press 38 Min Cap Like the song Complex 1then 2 -1Then 3-2-1Then 4-2-1Then 5-4-3-2-1…
3 Rounds: 5/3 Cal row 10 Monster band glute bridge 10 Monster band air squats 10/10 Quadruped Straight leg hip abduction Then… Back Squat (week 3 of 4) Every 2:00 x 4 sets: 10 Back squats (@ 65-69%) Building off of last week. Try to increase your weight slightly with perfect form from the prior…
Reminder: No class Sunday!!! 3 Sets of 8/8 Half Kneeling Single Arm DB Strict Press 10 Seated DB Z Press (w/1 DB) 8/8 Single arm DB Chain Saw Row 10 Double DB Bent Over Rows *rest 1 min between rounds Then… *Choose a weight you can do sets of 10 Unbroken For time: 10-9-8-7-6-5-4-3-2-1 Pull-up…
Clean and Jerk (1 x 1) Every 1:30 Seconds x 6 Sets (week 1 of 3) Sets 1-3: 2 Squat cleans + 1 jerk Sets 4-6: 1 Clean and jerk Then… 100/80 Cal Bike For Time: Starting at 0:00 and every 2:00 complete: 5 Hang squat cleans 135/95. 155/105
10min. to finish: 1min. Plank Hold (strong hollow position) 100 Russian Twists 5lb. (L+R=1) 1min. Plank Hold 100 Russian Twists 5lb. 1min. Plank Hold Then… 21min EMOM: Min 1: 15/12 Cal Bike. Scale max in :40 Min 2: 60 Double Unders/singles Min 3: 6 Devil Press 35/25s or 50/35 Then… 3 Sets: 12 DB Hammer…
