Monday 7-1-24

 Monday 7-1-24

Conditioning:

3 Rounds

15 Cal Row

12 GHD Sit-ups

9 Toes to Bar

Cap 15:00

Accessory Strength:

5 Sets

5 Bench Press

:30 KB Compression Hold

Schedule change

 🇺🇸 SCHEDULE CHANGE THIS WEEK 🇺🇸

Regular class schedule Monday - Wednesday!

Thursday, July 4th - Closed

Friday, July 5th - Open Gym 9am - 11am

Saturday, July 6th - Open Gym 9am - 11am

Friday 6-28-24

 Friday 6-28-24

Conditioning:

On the 2:00 x 5

3 DB Cleans

6 DB Thrusters 

9 DB Burpees

Rest 3:00

On the 2:00 x 5

9 DB Box Step Overs 

6 DB Deadlifts

3 DB Shoulder to Overhead

DB (50s/35s)

Box (24/20)

Core Tabata:

4 Rounds

Single Leg V-ups

Hip Dips (side 1)

Hip Dips (side 2)

DB March

Wednesday 6-26-24

 Wednesday 6-26-24

Conditioning:

2 Rounds

800 Meter Run

40 Alternating DB Snatches (50/35)

200 Meter DB Farmers Carry (50s/35s)

Cap 20:00

Accessory Strength:

5 Sets

5 Bench Press 

+

:30 DB Goblet Squat Hold (50/35)

Tuesday 6-25-24

 Tuesday 6-25-24

EMOM x 30

Minute 1: 40 Double Unders 

Minute 2: 12 Toes to Bar

Minute 3: 4 Wall Walks

Minute 4: Jog 

Minute 5: 12 Box Jump Overs (24/20)

Minute 6: 12 Chest to Bar Pull-ups

Monday 6-24-24

 Monday 6-24-24

Snatch

Clean and Jerk

Conditioning:

3 Rounds

200 Meter Run

20 Kettlebell Russian Twists

10 Push-ups 

200 Meter Run

20 Kettlebell Swings

10 Kettlebell High Pulls

KB (53/35)

Cap 18:00

Friday 6-21-24

 Friday 6-21-24

Conditioning:

5-4-3-2-1

Wall Walks

25-20-15-10-5

Wallballs (20/14)

50-40-30-20-10

Double Unders

Cap 20:00

Core Blast!

2-3 Sets

20 WB Stir the Pot (10 each way)

20 Plank Side Walks (10 each way)

20 WB Sit-up to Overhead (20/14)

Thursday 6-20-24

 Thursday 6-20-24

Open Gym canceled this Thursday and Saturday class canceled on 6-22-24.

Wednesday 6-19-24

 Wednesday 6-19-24

Teams of 2

AMRAP 20

50 Calorie Row 

40 Box Step Ups (24/20)

30 Lateral Jumps Over Bar

20 Shoulder to Overhead (95/65)

10 Burpees

Immediately into 5:00 to find a heavy Clean and Jerk

Tuesday 6-18-24

 Tuesday 6-18-24

Cleans

Power Snatches

Conditioning:

AMRAP 15

400 Meter Run

10 Single Arm DB Shoulder to Overhead (Arm 1)

10 Single Arm DB Shoulder to Overhead (Arm 2)

10 DB Goblet Squats

DB (50/35)

Monday 6-17-24

 Monday 6-17-24

Conditioning:

EMOM x 6 (Alternating Movements)

:10 Hang + 10 Toes to Bar

10 Pull-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Bar Facing Burpees

15 Calorie Row/10 Calorie Echo Bike

Accessory Strength:

5 Sets

5 Bench Press

:30 Plank immediately after each set

Saturday 6-15-24

 Saturday 6-15-24

Teams of 2

AMRAP 20

10 Sled Drag Shuttles

100 Meter Run (Partner 1)

50 Kettlebell Swings (53/35)

100 Meter Run (Partner 2)

Friday 6-14-24

 Friday 6-14-24

Cleans

Conditioning:

10-20-30

Wallball Sit-ups 

Overhead Wallball Lunges

* 200 Meter WB Run after every set.

WB (20/14)

Cap 20:00

Wednesday 6-12-24

Wednesday 6-12-24

Conditioning:

Teams of 2

AMRAP 20

20 Syncro Single Arm Alternating DB Burpee to Overhead (50/35)

400 Ft DB Farmers Carry (50s/35s)

400 Ft DB Overhead Carry (50s/35s)

Core Blast:

40-30-20-10

Penguin Touches

Mountain Climbers

Tuesday 6-11-24

 Tuesday 6-11-24

Conditioning:

On the 2:00 x 5

125 Meter Row

10 Hand Release Push-ups 

10 V-ups

Accessory:

Accumulate

50 Pull-ups 

5:00 Sandbag Carry

*Partition any way

Cap 10:00

Monday 6-10-24

 Monday 6-10-24

Conditioning:

EMOM x 3

5 Clean and Jerks 

Rest 2:00

EMOM x 3

10 Front Rack Reverse Lunges

Rest 2:00

EMOM x 3

5 Clean and Jerks 

Rest 2:00

EMOM x 3

10 Front Squats

BB (155/105)

Accessory Strength:

3 Sets

10-12 Hollow Band Lat Pull Downs

10-12 Double DB Bench Press

10-12 Hollow DB Pull Overs

Saturday 6-8-24

 Saturday 6-8-24

Teams of 2

5 Rounds

10 Syncro DB Box Step Ups (50/35)(24/20)

15 Plate Overs (Partner 1)

10 Syncro Kickouts

15 Plate Overs (Partner 2)

*Every 3:00, both complete 10 Sit-ups

Friday 6-7-24

 Friday 6-7-24

Hang Cleans + Cleans

Conditioning:

800 Meter Run

40 Alternating DB Snatches

600 Meter Run

30 Alternating DB Snatches

400 Meter Run

20 Alternating DB Snatches

200 Meter Run

10 Alternating DB Snatches

DB (50/35)

Wednesday 6-5-24

 Wednesday 6-5-24

Conditioning:

1-2-3-4-5-6-7-8-9-10

Box Jumps (24/20)

10-9-8-7-6-5-4-3-2-1

Handstand Push-ups

Cap 15:00

Accessory Strength:

3 Sets

10 Alternating KB Kneeling Step Ups

10 KB Kneeling Halos

1:00 Double KB Front Rack Hold

Tuesday 6-4-24

 Tuesday 6-4-24

Conditioning:

3 Rounds

Work 1:00/ Rest :30

- Rope Climbs or Pull-Ups

- Ski Calories or Row Calories 

- Sandbag Cleans Over Box (48) or Double KB Farmers Carry (53s/35s)

- Echo Bike Calories or Assault Bike Calories 

- Bar Muscle Ups or Toes to Bar

- Rest

*Score is total calories.