No Class Thursday 11/22/18
9 am only on Friday 11/23/18
Regular Schedule Saturday 11/24/18
Strength
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
-Then-
“Randy Savage”
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
“Air Head”
For Time:
1,000 Meter Row
20 Jumping Reverse Lunges
800 Meter Row
20 Jumping Reverse Lunges
600 Meter Row
20 Jumping Reverse Lunges
400 Meter Row
20 Jumping Reverse Lunges
200 Meter Row
20 Jumping Reverse Lunges
“Boxed Out”
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)
Strength:
Deadlift
Build to a heavy 6-4-2
-then-
“Smooth Criminal”
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts (185/135)
Score is rounds plus repetitions.
“Pilocarpine”
5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (50/35)
3 Rope Climbs
Strength:
Pausing Front Squat
Build to a heavy single with a 3 second pause
-then-
“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)
On the 4:00 x 5 Rounds:
15/12 Calorie Bike or Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)
Score is slowest round
“Jackie”
For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups
Iron Fist
Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks
Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
Cover Girl
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds “Cindy”
Strength
Pausing Power Clean
Build to Heavy Double. 2 Second Pause at the Knee.
-Then-
20 for 7
AMRAP 7:
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish
Wrecking Crew
Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Med Ball Run
200 Meter Run
40/30 Calorie Row
Partner 1 runs 100 meters with Med Ball, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.
Stick Up
AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Row
Triple Double
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
“Right Hook”
AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups
“Overalls”
AMRAP 20:
15 Power Snatches (75/55)
200 Meter Run
15 Thrusters (75/55)
200 Meter Run
15 Clean and Jerks (75/55)
200 Meter Run
“Designated Driver”
Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calories
2 Minute Burpees Over Rower
“Deadbeat”
4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Strict Handstand Push-ups
“Team Cement Mixer”
Teams of 2
10 Rounds Total (5 Each):
400 Meter Run
12 Toes to Bar
Strength:
Hang Power Clean
Build to a heavy 3
-Then-
“Hang Man”
For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
“Rough Rider”
AMRAP 10:
Bike or Row for Calories
On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches
Dumbbell: (50/35)
Surprise!
Come dressed in your best Costume!
Strength”
Deadlift
Build to a heavy 6-4-2
-then-
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)
“Knuckle Sandwich”
For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run
This Saturday we will have a Halloween Themed workout.
8am and 9am
Bring your best costume!
Strength:
Overhead Squat
Build to a heavy 3
-then-
“Ground Breaking”
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)
“Bar Keeper”
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike Or Row
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike or Row
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Toes to Bar
9/6 Calorie Assault Bike or Row
“Hands Down”
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
Dumbbells: (50’s/35’s)
Strength:
Deadlift
Build to a heavy 3
“Bodyguard”
3 Rounds:
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run
“Boats and Toes”
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105
“Tiger Blood”
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run
Strength
Back Squat
3×5
“Hokey Pokey”
AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats
“Take Five”
AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/20 Calorie Row
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run*
*After Each Round. 5 Total Runs.
“Squeaky Wheel”
AMRAP 15:
60 Double Unders
20/15 Calorie Bike or Row
10 Push Jerks (165/110)
“Tight Ship”
AMRAP 20:
15/12 Calorie Row
1 Round of “Strict Cindy”
1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Strength:
Front Squat
Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.
-Then-
“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Up by (3’s) until finish.
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Dumbbell Push-up to Renegade Row
50 AbMat Sit-ups
70/50 Calorie Row
“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)
Strength:
Power Clean
Build to a heavy set of 5 “touch and go”.
-then-
AMRAP 3:
9/6 Calorie Bike or Row
9 Power Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Bike or Row
7 Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Bike or Row
5 Power Cleans (155/105)
