Conditioning
25 minute AMRAP:
- 20 Calorie Row
- 20 Sit-ups
- 100m Farmers Carry
- 10 Burpees over Bar
- 10 Power Cleans (135/95)
- 8 Goblet Squats (70/55)
- 6 Strict Handstand Push-ups
- 4 Strict Pull-ups
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:
- 100m Run
- 20 Lunges
- 15 Band Pull Aparts
- 0:30 Flutter Kicks
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 3x4 @ 80%
Conditioning
16 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 20 Walking Lunges
- 250m/200m Row
Focus Movement = Power Snatch
Conditioning
28 minute AMRAP:
- 10 Power Cleans (95/65)
- 10 Burpees over Bar
- 10 Front Squats (95/65)
- 20 Ball Slams
- 10 Push Jerks (95/65)
- 30 Abmat Sit-ups
- 10 Back Squats (95/65)
- 400m Run
Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 PVC Overhead Squats
- 10 Ring Rows
- 10 Step-ups
Strength
Back Squat:
- Every 2:00 x 4 sets:
- 1x10 @ 57%
- 1x8 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%
Conditioning
15 minute AMRAP:
- 5 Power Clean & Jerks (135/95)
- 10 Burpees over Bar
- 15/12 Calorie Row
- 20 Step-ups
Focus Movement = Power Clean & Jerk
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:
- 1:00 Row
- 20 Lunges
- 10 Side Plank Hip Touches (each side)
- 10 Single Arm Dumbbell Upright Row (each side)
Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x8 @ 67%
- 3x3 @ 76%
Conditioning
3 Rounds for time:
- 10 Squat Snatches (96/65)
- 15/12 Calorie Row
- 15 Burpees over Bar
- 20 Ball Slams
Focus Movement = Squat Snatches
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 50 Single Unders
- 10 Glute Bridges
- 20 V-ups
Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%
Conditioning
15 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 200m Run
Focus Movement = Power Snatches
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.
Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x10 @ 90% of 10RM
Conditioning
Buy-in = 800m Run
Then, 5 Rounds of:
- 8 Power Cleans (100/70)
- 10 Burpees over Bar
Buy-out = 200m Run
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)
Skill
Muscle-up Practice
Conditioning
18 minute AMRAP:
- 10 Deadlifts (185/135)
- 30 Sit-ups
- 10 Burpees over Bar
- 30/24 Calorie Row
Conditioning
25 minute AMRAP:
- 27 Sit-ups
- 21 Calorie Row
- 15 Burpees Over Bar
- 9 Thrusters (95/65)
E5MOM = 200m Run/1 minute Plank/200m Run/1 minute Wall Sit
12pm-1pm Open Gym Only!
Strength
Push Press:
- 3-3-3-3-3
Conditioning
2 Rounds for time:
- 15 Thrusters (95/65)
- 30 Burpees over Bar
- 60 Abmat Sit-ups
- 120 Double Unders
Time cap = 16 minutes
12pm-1pm Open Gym Only!
Strength
Strict Press:
- 4x5 @ RPE 7
Conditioning
18 minute AMRAP:
- 5 Bear Complex (95/65)
- 10 Burpees over Bar
- 20 Box Jumps
- 40 Abmat Sit-ups
Accessory
3 Sets:
- 15 Bicep Curls
- 15 Dumbbell Romanian Deadlifts
- 1 minute Plank
Conditioning
20 minute AMRAP:
- 8 Clean & Jerks (135/95)
- 10 Burpees over Bar
- 12 Dumbbell Step-ups (20/15)
- 1 minute Calorie Row
Score = Total Calories
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
Bent Over Row:
- 10-10-10-10-10
Conditioning
3 Rounds for time:
- 20 Thrusters (75/50)
- 20 Burpees over Bar
- 200m Run
Strength
Snatch Grip Deadlift:
- 5-5-5-5-5
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
- Calorie Row
- Burpee over Bar
- Overhead Squat (95/65)
Time cap = 15 minutes
Strength
Sumo Deadlift:
- 5-5-5-5-5
Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Burpees over Bar
- 20 Abmat Sit-ups
- 40 Double Unders
Conditioning
5 Rounds:
- 1 minute Calorie Row
- 1 minute Power Cleans (95/65)
- 1 minute Sit-ups
- 1 minute Burpees over Bar
- 1 minute Rest
Score = Total reps
Presidents’ Day Schedule:
12pm class only!
No morning or evening classes.
Strength
Back Squat:
On the 2:00 x 6:
- 2 Pause Squats + 1 Regular Squat
Conditioning
2 Rounds for time:
3 Rounds of:
- 9 Front Squats (95/65)
- 7 Toes to Bar
- 5 Burpees over Bar
Then,
- 45/32 Calorie Row
Time cap = 16 minutes