Juneteenth - 10am Class Only
Strength
Squat Snatch:
- Every 1:00 x 10 sets
- 10x1 @ 77%
Conditioning
10 minute AMRAP:
- 15 Calorie Row
- 15 Wall Balls
Rest 4:00
6 minute AMRAP:
- 15 Burpees
- 15 Wall Balls
Juneteenth - 10am Class Only
Strength
Squat Snatch:
- Every 1:00 x 10 sets
- 10x1 @ 77%
Conditioning
10 minute AMRAP:
- 15 Calorie Row
- 15 Wall Balls
Rest 4:00
6 minute AMRAP:
- 15 Burpees
- 15 Wall Balls
Strength
Strict Pull-ups:
- 5x5
- Increase or decrease the difficulty to make the 5 reps challenging
- Increase = Add weight with belt or vest
- Decrease = Bands for assistance
Conditioning
5 Rounds for time:
- 20 Wall Balls
- 20 Dumbbell Snatches (45/30)
- 200m Run
Strength
Hang Power Snatch:
- 1-1-1-1-1
Conditioning
4 Rounds for time:
- 20 Step-ups
- 20 Wall Balls
- 20 Abmat Sit-ups
- 200m Run
Time cap = 18 minutes
Conditioning
9 minute AMRAP:
- 10 Power Snatches (75/45)
- 20 Step-ups
- 200m Run
*Rest 2 minutes*
9 minute AMRAP:
- 10 Power Cleans (95/65)
- 20 Sit-ups
- 200m Run
*Rest 2 minutes*
3 minute AMRAP:
- Wall Balls
Strength
Strict Pull-ups:
- Accumulate 30 total Pull-ups in 6 sets or fewer
- Use bands for assistance if necessary
Conditioning
”Fight Gone Bad”
3 Rounds (17 minutes):
- 1st minute = Wall Balls
- 2nd minute = Sumo Deadlift High Pulls (75/55)
- 3rd minute = Box Jumps (20”)
- 4th minute = Push Press (75/55)
- 5th minute = Calorie Row
- 6th minute = Rest
Score = Total Reps
Conditioning
2 Rounds:
- 3 minutes Calorie Row
- 2:30 minutes Sit-ups
- 2 minutes Wall Balls
- 1:30 Burpees
- 1 minute Jump Rope
- 3 minutes Rest
12pm class only!
“CFR Juneteenth”
For Time:
- Buy-In = 65 second Plank
Then, 6 Rounds of:
- 400m Row
- 19 Sit-ups
- 18 Wall Balls
- 65 Double Unders
Strength
Bent Over Row:
- 8-8-8-8-8
Conditioning
For time:
- 400m Run
- 40 Sit-ups
- 25 Wall Balls
- 10 Pull-ups
- 200m Run
- 10 Pull-ups
- 25 Wall Balls
- 40 Sit-ups
- 400m Run
Time cap = 18 minutes
Strength
Back Squat:
- 2 Pause + 2 Regular
- On the 1:30 x 6
Conditioning
18 minute AMRAP:
- 10 Handstand Push-ups
- 20 Wall Balls
- 200m Run
- 10 Toes to Bar
- 20 Russian Kettlebell Swings (55/35)
- 200m Run
Filthy Fifty
For time:
- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings (35/25)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45/35)
- 50 Supermans
- 50 Wall Balls
- 50 Burpees
- 50 Double Unders
Strength
Strict Press:
- 5-5-5-5-5
Conditioning
5 Rounds:
- 1 minute Wall Balls
- 1 minute Alternating Dumbbell Snatches (50/35)
- 1 minute Calorie Row
- 1 minute Rest
Score = Total Reps
Strength
Strict Pull-ups:
- 5-5-5-5-5+
Add weight if you can. Use a band if needed.
Conditioning
20 minute AMRAP:
- 10 Weighted Step-ups (Rx: 30#/20#)
- 20 Wall Balls
- 500m Row
E4MOM: 50 Double Unders (200 total)
Strength
Pause Back Squat:
- 5-5-5-5-5
Conditioning #1
For time:
- 500m Row
Conditioning #2
12 minute AMRAP:
- 10 Pull-ups
- 15 Wall Balls
- 20 Sit-ups
Conditioning
3 Rounds for time:
- 15 Box Jumps
- 20 Push-ups
- 25 Sit-ups
- 30 Wall Balls
- 1000m Row
Time cap = 30 minutes
Conditioning
9 minute AMRAP:
- 10 Power Cleans (Rx: 95#/65#)
- 20 Step-ups
- 200m Run
*Rest 2 minutes*
9 minute AMRAP:
- 10 Devil Press (Rx: 35#/20#)
- 20 Sit-ups
- 200m Run
*Rest 2 minutes*
3 minute AMRAP:
- Wall Balls
Back Squat ( 1 sec Pause )
3-3-3-3-3 moderate weight
20 min EMOM
1 min Max Wall Ball
1 Min Rest
1 Min Max Sit ups
1 min Rest
Score is amount of wall balls and Sit ups
SUMO Deadlift
5-5-5–5-5
20 Wall balls
40 cal Row
40 wall balls
20 cal row
X2
13 min time cap
Core
25 clam crunches
15 leg raise
5 froggers
X3
Over Head Squat
3-3-3-3-3 65 % can go lighter work on form
for Time
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell Devil’s Press (30-35lb/15-25lb DB Pairs)
20-18-16-14-12-10-8-6-4-2 reps of
Wallball (20/14lbs)
Core
15 hip bridges
20 Dead bugs 1-1
X3
Deadlift
2-2-1-1-1-1 One rep Max
21 Wall balls
14 Push press ( 95/65)
7 burpee bar facing
X5
16 Min time cap
Core
Plank 30 sec
Hip bridge hold 30 sec
Shoulder taps 30
X2
Weighted Pull-ups
5-5-5-5-5
300 DU
EMOM you must do 6 pistols 3 each leg
When you finish the 300 DU
30 burpees
30 wall balls
X3
Time cap 20 min
Core
50 heel touches
10 Side plank hip raise each side
30 sec plank
X2