Wednesday 9-1-21

Wednesday 9-1-21

On the 2:00 x 8

Sets 1-3: 5 Press

Sets 4-8: 3 Split Jerks

Conditioning:

AMRAP 15

10 Burpees 

12 Reverse Lunges 

14 AbMat Sit-ups

Tuesday 8-31-21

 Tuesday 8-31-21

On the 2:00 x 8

Sets 1-4: 6 Deadlifts

Sets 5-8: 3 Deadlifts

Conditioning:

AMRAP 5

30 Double Unders 

10 Push Jerks (135/95)

10 Front Squats (135/95)

Rest 3:00

AMRAP 5

30 Double Unders 

15 Push Jerks (95/65)

15 Front Squats (95/65)

Monday 8-30-21

 Monday 8-30-21

Conditioning:

AMRAP 20

500/400 Meter Row 

15 Russian Kettlebell Swings (70/53)

15 Box Jumps (24/20)

15 Push-ups 

Core Blast:

3 Rounds 

15 Right Side Hip-Dips

15 Left Side Hip-Dips

10 Plank to Pike on Erg

Friday 8-27-21

 Friday 8-27-21

3 Rounds 

Work :60 Rest :30

Bar Muscle Up/ Chest to Bar 

Sled Push-Pull

Handstand Push-ups 

Rope Climbs 

Hollow Rocks

Assault Bike Calories 

Rest

Wednesday 8-25-21

 Wednesday 8-25-21

On the 2:00 x 8

Sets 1-4: 6 Deadlifts

Sets 5-8: 3 Deadlifts 

Conditioning:

Work 3:00/Rest 1:30

Round 1:

20 Overhead Squats (95/65)

Max Calorie Row 

Round 2:

20 Overhead Squats (115/85)

Max Calorie Row 

Round 3:

20 Overhead Squats (135/95)

Max Calorie Row 

Score is total calories for all 3 Rounds.

Tuesday 8-24-21

 Tuesday 8-24-21

Take 15:00 to work on handstand walks/progressions.

Conditioning:

EMOM x 8 (Alternating Movements)

20 Wallballs (20/14)

40 Double Unders 

Rest 5:00

EMOM x 8 (Alternating Movements)

15 Toes to Bar 

15 Burpees

Monday 8-23-21

 Monday 8-23-21

On the 1:30 x 10

Sets 1-5: 3 Position Cleans

Sets 6-10: 1 Clean 

Conditioning:

AMRAP 15

10 Hang Power Cleans (135/95)

8 Split Jerks (135/95)

6 Front Rack Lunges (135/95)

Saturday 8-21-21

 Saturday 8-21-21

Community Hike: Reed Lakes at 9:00am.

There is no Saturday class this weekend.😊

Friday 8-20-21

Friday 8-20-21

AMRAP 24

Teams of 2

30  Med Ball Sit-ups 

20  40 Foot Med Ball Shuttle Runs

10   40 Foot Med Ball Walking Lunges

*Every 4:00, complete 20 Syncro Air Squats 

Med Ball (20/14)

Wednesday 8-18-21

 Wednesday 8-18-21

On the 2:00 x 8

Sets 1-3: 5 Press

Sets 4-8: 3 Split Jerks

Conditioning:

AMRAP 16:

12 Box Jump-Overs (24/20)

12 Dumbbell Hang Cleans (50s/35s)

12 Dumbbell Push Press (50s/35s)

Tuesday 8-17-21

Tuesday 8-17-21

Conditioning:

AMRAP 6

21 Calorie Row 

15 Deadlifts (235/165)

9 Toes to Bar 

Rest 3:00

AMRAP 6

21 Calorie Row 

15 Deadlifts (185/125)

9 Pull-ups 

Core Blast:

4 Sets (Not for Time)

30 KB Russian Twists

20 Plank Up-Downs

10 V-Ups

Monday 8-16-21

Monday 8-16-21

On the 2:00 x 8

Sets 1-3: Snatch Balance 

Sets 3-5: 3 Position Snatch 

Sets 6-8: 1 Snatch

Conditioning:

10-8-6-4-2-4-6-8-10

Overhead Squats (135/95)

Burpees

Alternating Pistols

Friday 8-13-21

 Friday 8-13-21

EMOM x 6 (Alternating Movements)

Toes to Bar 

Alternating Pistols 

EMOM x 6 (Alternating Movements)

Wallballs 

Plank

Conditioning:

AMRAP 15

40 Double Unders 

30 Alternating Dumbbell Snatches (50/35)

20 Single Arm Dumbbell Overhead Lunges (50/35)

Wednesday 8-11-21

Wednesday 8-11-21

On the 1:30 x 10

Sets 1-5: 3 Position Power Clean 

Sets 6-10: 1 Power Clean 

Conditioning:

AMRAP 12

3 Deadlifts (135/95)

3 Clean and Jerks (135/95)

*Increase by 3 Reps each round until time expires.

Tuesday 8-10-21

 Tuesday 8-10-21 

Take 15:00 to work on handstand walks or handstand walk progressions.

Conditioning:

40 Double Unders 

35 Sit-ups 

30 Box Jumps (24/20)

25 Push-ups 

20 Toes to Bar 

25 Push-ups 

30 Box Jumps (24/20)

35 Sit-ups 

40 Double Unders

Monday 8-9-21

 Monday 8-9-21

On the 1:00 x 3

10 Press

Rest 2:00

On the 1:00 x 3

10 Push Press 

Conditioning:

AMRAP 18

21 Calorie Row 

15 Dumbbell Thrusters (50s/35s)

9 Dumbbell Burpees (50s/35s)

Saturday 8-7-21

 Saturday 8-7-21

Teams of 2

AMRAP 24

Buy In: 3,000 Meter Row 

40 Air Squats

40 Dumbbell Box Step-Ups (50/35)(24/20)

40 Alternating Dumbbell Snatches (50/35)

Friday 8-6-21

 Friday 8-6-21

Conditioning:

AMRAP 4

14 Hang Power Cleans (95/65)

12 Push Jerks (95/65)

10 Front Rack Lunges (95/65)

Rest 2:00

AMRAP 4

12 Hang Power Cleans (115/85)

10 Push Jerks (115/85)

8 Front Rack Lunges (115/85)

Rest 2:00

AMRAP 4

10 Hang Power Cleans (135/95)

8 Push Jerks (135/95)

6 Front Rack Lunges (135/95)

Core Blast:

AMRAP 5

50 Hollow Flutter Kicks

50 Penguins

50 Criss Cross Mini Crunches

Wednesday 8-4-21

 Wednesday 8-4-21

On the 1:30 x 10

Sets 1-5: 3 Position Clean 

Sets 6-10: 1 Clean 

Conditioning:

AMRAP 15

20 Lateral Jumps Over the Barbell 

15 V-ups 

10 Deadlifts (235/165)

Tuesday 8-3-21

 Tuesday 

8-3-21

3 Rounds 

Stations 

Work :60 Rest :30

1. Chest to Bar/Bar Muscle Up Progression 

2. Chest to Bar/Bar Muscle Up Progression 

3. Double Unders 

4. Handstand Push-ups 

5. Alternating Pistols 

6. Assault Bike Calories 

7. Rest

Monday 8-2-21

Monday 8-2-21

On the 1:00 x 3

10 Press

Rest 2:00

On the 1:00 x 3

10 Push Press 

Conditioning:

800 Meter Run 

40 Med Ball Cleans

40 Overhead Med Ball Lunges

600 Meter Run 

30 Med Ball Cleans 

30 Overhead Med Ball Lunges 

400 Meter Run 

20 Med Ball Cleans 

20 Overhead Med Ball Lunges 

200 Meter Run 

10 Med Ball Cleans 

10 Med Ball Lunges 

Med Ball (20/14)

Time Cap 20:00