Endurance Class – 8:30am
Barbell Club – 9:30am
Endurance Class – 8:30am
Barbell Club – 9:30am
Open Gym – 7:30am
Class – 9am
1) Skill:
AMRAP 6
Double Unders
*if you are proficient with your DU’s, go for triples!
2) “Skid Mark”
5×2 Rounds, 2 mins rest between sets:
15 KB Swings (53/35)
10 Wall Balls (20/14)
5 Burpees
*25 min time cap
***No noon class today!***
1) “T-Rex”
3 Rounds for time:
9 Squat Cleans (115/75)
15 Push Press (115/75)
*9 min time cap
2) Skill Day 6
Endurance:
*20 Burpee Test
Bike: For Max Calories
Tabata, :20 on, 10 off
Reverse Tabata, :10 on, :20 off
HSPU’s/Push Ups:
5 x 10 Seated DB Strict Press
5 x 10 Hollow Rocks
3 x 1:00 High Plank Hold
Pull Ups:
3 sets of 8-12 Pull Ups
3 x 20 Hollow Rocks
3 x 10 Heavy DB/KB Rows each arm
1) Strict Press:
10-8-6-4-2-1, increasing weight
2) “EpiPen”
AMRAP 12
15 Box Jumps (24/20)
15 Hand Release Push Ups
15 Toes to Bar
1) Power Snatch:
5×2, increasing weight, drop and reset after each rep
2) “You Need to Calm Down”
4 Rounds:
15 Overhead Squats (95/65)
200m Run
15 HSPU’s
200m Run
*16 min time cap
***No Noon class today!***
1) “Magnolia”
AMRAP 10
6 Hang Cleans (155/105)
30 Double Unders
2) Skill Day 5
Endurance:
Run: 600m, 2x400m, 3x200m,
Rest :30 secs between sets
HSPU’s/Push Ups:
EMOM 10: 5 reps HSPU
Pull Ups:
3 x 1:00 Dead Hang from Pull Up bar, rest as needed between sets
5 x 15 Banded Face Pulls
Endurance Class – 8:30am
Barbell Club – 9:30am
Open Gym – 7:30am
Class – 9am
1) Back Squats:
5-3-1, moderate weight
5-3-1, heavier weight
2) Deadlifts:
4×3, increasing weight
3) Skill Day 4
Endurance:
*20 Burpee Test
Row: 3 x 750m
Rest :45 secs between sets
HSPU’s/Push Ups:
4 sets 100’ Waiters Carry (2 each arm), rest as
needed between sets
3×20 Push Ups
Pull Ups:
3 x Max Set of Pull Ups, rest 1:00 between sets
5 x 10 Barbell Bent Over Row