Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Glute Bridges
- 10 Kip Swings
- 10 Goblet Squats
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%
- 1x8 @ 76%
Conditioning
15 minute AMRAP:
- 26/21 Calorie Row
- 15 Pull-ups
- 9 Handstand Push-ups
- 3 Squat Cleans (165/115)
Focus Movement = Squat Cleans
Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists
Warm-up
5 minutes for quality:
- 10 Sprawls
- 10 Cossack Squats
- 10 Ring Rows
- 0:30 Handstand
Strength
Squat Clean + Split Jerk:
- Every 2:00 x 5 sets
- 2x(2+1) @ 73%
- 3x(2+1) @ 79%
Conditioning
3 Rounds for time:
- 15 Hand Release Push-ups
- 15 Thrusters (95/65)
- 100m Farmers Carry (55/35)
- 500m/400m Row
Focus Movement = Thrusters
Friday 24th - 10am Class Only!
Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Glute Bridges
- 5 Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)
Strength
Pause Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 65%
- 1x3 @ 70%
- 3x3 @ 75%
Conditioning
For time:
- 1000m Row
- 40 Burpees
- 30 Toes to Bar
- 20 Squat Cleans (155/110)
Focus Movement = Squat Cleans
Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Medicine Ball Hamstring Curls
- 10 Dumbbell Upright Rows
- 0:30 Dead Hang
Strength
Squat Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 80% of 1RM Clean & Jerk
Conditioning
4 Rounds for time:
- 8 Shoulders to Overhead @ 60% of 1RM Power Jerk
- 12 Pull-ups
- 20 Push-ups
- 30 Air Squats
Focus Movement = Shoulders to Overhead
Mobility
- 1:30 Hip Release (each side)
- 1:00 Brettzel (each side)
- 0:30 Runner’s Stretch (each side) x3
- 0:30 Down Dog Sequence x3
Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-sit Hold
Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 5 sets
- 5x(1+2+1) @ 70% of 1RM Clean
Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run
Focus Movement = Rope Climb
Warm-up
5 minutes for quality:
- 100m Run
- 10 Dumbbell Front Raises
- 10 Step-ups
- 0:40 Plank
Strength
Push Jerk:
- Every 1:30 x 6 sets
- 1x5 @ 67%
- 1x4 @ 73%
- 1x3 @ 79%
- 1x3 @ 85%
- 2x2 @ 91%
Conditioning
4 Rounds for time:
- Calorie Row (35/26, 30/23, 25/18, 20/15)
- Squat Cleans @ 60% (8, 7, 6, 5)
- 50 Double Unders
Conditioning
25 minute EMOM:
- 1st minute = 15/12 Calorie Row (less than 0:45)
- 2nd minute = 6 Squat Cleans (135/95)
- 3rd minute = 8 Burpees over Bar
- 4th minute = 15 Hollow Rocks
- 5th minute = 60 Double Unders
Aim for completing the the Calorie Row under 0:45. If you are unable to, then reduce the Calories.
Conditioning
4 Rounds for time:
- 10 Squat Cleans (95/65)
- 15 Burpees over Bar
- 20 Ring Rows
- 25 Abmat Sit-ups
- 100m Farmers Carry (55/35)
Strength
Squat Clean:
- Heavy single, but not max
- 2x1 @ 85% of top set
Conditioning
16 minute AMRAP:
- 16 Hand Release Push-ups
- 16 Abmat Sit-ups
- 16 Dumbbell Step-ups (30/20)
E4MOM = 2 Rope Climbs (Start with Rope Climbs - 8 Total)
Strength
Push Press:
- 4-4-4-4-4
Conditioning
8 minute AMRAP:
- 10 Squat Cleans (135/95)
- 100m Farmers Carry (55/35)
*Rest 2 minutes*
8 minute AMRAP:
- 10 Burpees over Bar
- 200m Run
Score each AMRAP separately
Strength
Squat Clean
- 1RM
Conditioning
12 minute AMRAP:
- 15 Push-ups
- 100m Run
- 30 Air Squats
- 100m Run
Strength
Squat Clean:
- Work up to a heavy single
- 2x1 @ 85% of top set
Conditioning
16 minute AMRAP:
- 16 Hand Release Push-ups
- 16 Abmat Sit-ups
- 16 Dumbbell Step-ups (Rx: 30#/20#)
E4MOM = 2 Rope Climbs (Start with Rope Climbs - 8 Total)
Strength
Push Press:
- 4-4-4-4-4
Conditioning
8 minute AMRAP:
- 10 Squat Cleans (Rx: 135#/95#)
- 100m Farmers Carry (Rx: 55#)
*Rest 2 minutes*
8 minute AMRAP:
- 10 Burpees over Bar
- 200m Run
Score each AMRAP separately
Back Squat. 80%
3-3-3-3-3
6 hang squat cleans 95/65
6 thrusters 95/65
Run 400 M or 100 jumping jacks
X6
18 min time cap
Emom 5 min
10 crunches
10 bicycles 1-1
10 mountain climbers 1-1
Strength
Squat Clean:
- 6-6-6
Conditioning
21-15-9 reps for time:
- American Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- Pull-ups (L2: Band, L3: Australian Rows)
Core
2 Rounds:
- 1 minute Flutter Kicks w/ Medicine Ball overhead
- 1 minute Russian Twists w/ Medicine Ball
- 1 minute Hollow Rocks
Strength
Squat Clean:
- 5x4
Conditioning
18 minute AMRAP:
Increasing reps (1, 2, 3, 4, etc.)
- Weighted Step-ups (each leg) (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- Box Jump (Rx: 24”/20”, L2: 20”/16”)
- Burpee Box Jump Over
Strength
Squat Clean:
- 2-2-2-2-2
Conditioning
5 Rounds for time:
- 21 Clam Crunches
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 14# to 10’/10# to 9’)
- 9 Burpees
Strength
Strict Press:
- 3-3-3-3-3
Conditioning
20 minute AMRAP:
- 10 Squat Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 15 Burpees over Bar
- 20 Calorie Row
Black Friday Schedule: 10AM Class ONLY!
Strength
Squat Clean:
- 3-3-2-2-2
Conditioning
18 minute AMRAP:
- 20 Dumbbell Goblet Squats (Rx: 45#/30#, L2: 35#/20#, L3: 25#/10#)
- 20 Spawls
- 20 Dumbbell Snatches (Rx: 45#/30#, L2: 35#/20#, L3: 25#/10#)
- 20 Hollow Rocks
Conditioning
For time:
3 Rounds of:
- 20 Squat Cleans (Rx: 95#/65#, L2: 80#/50, L3: 65#/35#)
- 20 Pull-ups (L2: Australian Rows, L3: Band)
- 200m Run
Then, 3 Rounds of:
- 20 Hand Release Push-ups (L2: Knees)
- 200m Farmers Carry (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
Time cap = 30 minutes
