Just a heads up:
No classes Sunday!!! 5/26
5/27 Monday class @ 9am only!!!
Strength:
Pausing Front Squat
-Build to a heavy 2
Hang Squat Clean
-Build to heavy single
-Then-
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
“Frozen Ropes”
2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike or Row
“Buzz Lightyear”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
“Dirt Road”
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“Undercover”
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
“Wall Street”
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
Strength:
Back Squats
Build to a heavy 5
-Then-
“Water Country”
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set
“Cement Mixer”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
Score is slowest round
Strength:
Deadlifts
Build to a heavy 3
-Then-
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
“Train Wreck”
8 Rounds:
40 Seconds Med Ball Cleans (20/14)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest
Score is lowest rep total of the 8 rounds
“Jack Squat”
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Strength:
Build to a heavy Snatch.
-Then-
“Isabel”
For Time:
30 Power Snatches (135/95)
“Mountain Dew”
4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike Or Row
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Mininute AMRAP:
80/60 Calorie Assault Bike Or Row
Max Hang Squat Cleans (115/80)
Rest 3 Minutes
5 Minute AMRAP:
60/40 Calorie Assault Bike Or Row
Max Thrusters (135/95)
“Spaceship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
“Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Build in loading on the deadlift. Score is weights used. Put round times in notes.
“Waterlogged”
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)
Strength:
Front Squat
Build to a heavy single.
-Then-
“Front Runner”
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 165/110
“Handlebars”
4 Rounds:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)
“Hogwarts”
AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)
GO RUCK!!!!
No Class Times (Sorry for inconvenience)
“Bubba Gump”
3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees
Strength:
Overhead Squat
Build to a heavy 3
-Then-
“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)
6 Rounds:
15/12 Calorie Assault Bike or Row
150′ Farmers Carry (53’s/35’s)
9 Strict Toes to Bar
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.
“Destiny’s Child”
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20″)
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees
No Class times!
At home:
“Strict Lynne”
5 Rounds:
Max Bench Press (Bodyweight)
Max Strict Pull-Ups
Rest 3 Minutes Between Rounds
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
“Annie’s On the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
No classes on Easter Sunday!!!
Be ready to work Monday.
“Doorbell”
AMRAP 18:
21/15 Calorie Row
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
Strength:
Build to a heavy Clean & Jerk
-Then-
“Grace”
For Time:
30 Clean and Jerks (135/95)
“Marathon Monday”
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)
10 min EMOM Back Squat
2 Back Squat
-Then-
“Step Down”
3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge
“Tip Toe”
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees
“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)
Strength:
Front Squat
Build to heavy 3
-Then-
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest
Strength:
Power Cleans
Build to a heavy 3
-Then-
“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
