Conditioning
30 minute AMRAP:
- 3 Power Cleans (185/135)
- 3 Front Squats (185/135)
- 3 Jerks (185/135)
- 100m Farmers Carry (55/35)
- 20 Hollow Rocks
- 20 Push-ups
- 20 Walking Lunges
- 30/24 Calorie Row
Conditioning
25 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 10 Power Cleans (135/95)
- 20 Ball Slams
- 30 Sit-ups
- 500m/400m Row
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 20 Banded Good Mornings
- 10 Single Arm Kettlebell Presses (each side)
- 15 V-ups
Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 80%
- 2 sets @ 68%, match reps from first set
Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Wall Balls
- 20 Sit-ups
Focus Movement = Wall Balls
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Lunges
- 10 Ring Rows
- 0:30 Hollow Hold
Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%
Conditioning
15 minute AMRAP:
- 2 Rounds of "Cindy"
- 5 Power Cleans (150/100)
- 15/12 Calorie Row
1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Focus Movement = Cindy
Skill
Double Unders:
- Every 2:00 x 5 sets
- 5x50
- Scale as needed
Accessory
4 sets:
- 10 Front Squats
- 10 Bulgarian Split Squats (each side)
- 20 Hanging Straight Leg Raises
- 12 Ring/Pike Push-ups
Skill
Double Unders:
- Every 2:00 x 5 sets
- 5x50
- Scale as needed
Accessory
4 sets:
- 8 Front Squats
- 8 Bulgarian Split Squats (each side)
- 15 Hanging Straight Leg Raises
- 10 Ring/Pike Push-ups
Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)
Warm-up
5 minutes for quality:
- 5 Burpees
- 10 PVC Overhead Squats
- 10 Banded Face Pulls
- 15 Candlestick Toe Touches
Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 72%
- 2x2 @ 78%
- 2x1 @ 84%
Conditioning
15 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 10 Calorie Row
- 100m Run
Focus Movement = “Cindy”
Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)
Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Presses
- 15 Banded Face Pulls
- 10 V-ups
Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 1x5 @ 70%
- 2x5 @ 60%
Conditioning
4 Rounds for time:
- 15 Toes to Bar
- 15 Push-ups
- 20 Step-ups
- 200m Run
Focus Movement = Toes to Bar
Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Single Arm Bottom Up Kettlebell Presses (each side)
- 20 Heel Overs
- 30 Single Unders
Strength
Split Jerk:
- Every 2:00 x 6 sets
- 1x3 @ 72%
- 1x3 @ 77%
- 1x2 @ 82%
- 1x2 @ 87%
- 2x2 @ 90%
Conditioning
3 Rounds for time:
- 30/24 Calorie Row
- 25 Goblet Squats (55/35)
- 20 Deficit Push-ups (on plates)
Focus Movement = Deficit Push-ups
Conditioning
25 minute AMRAP:
- 20 Medicine Ball Cleans
- 10 Deadlifts (225/155)
- 20 Push-ups
- 10 Toes to Bar
- 20 Step-ups
- 10 Sprawls
- 20 Clam Crunches
- 100 Double Unders
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
- 10 Walking Lunges
- 10 Rear Delt Flys
- 10 Hanging Leg Raises
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 56%
- 1x5 @ 61%
- 3x5 @ 66%
Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Ring Rows
- 20 Clam Crunches
- 15 Calorie Row
Focus Movement = Ring Rows
12/31
For time:
- 31 Push Presses (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps/Step-ups
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row
10am Class Only!
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:
- 100m run
- 10 Seated Z-Presses
- 20 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)
Strength
Push Press:
- Every 2:00 x 5 sets
- 5x4 @ 86%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Push-ups
- 20 Goblet Step Back Lunges (55/35)
- 20 V-ups
Focus Movement = Goblet Lunges
12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps/Step-ups
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (each side)
- 12 Calorie Row
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
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:
- 100m Run
- 8 Single Arm Dumbbell Presses (each side)
- 16 Candlestick Toe Touches
- 4 Inchworms
Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 80%
- 1x1 @ 85%
- 1x1 @ 90%
- 2x1 @ 92%
Conditioning
15 minute AMRAP:
- 200m Run
- 30 Kettlebell Swings (55/35)
- 30 Walking Lunges
- 30 Clam Crunches
- 30 Push-ups
Focus Movement = Kettlebell Swings
Thanksgiving Class Schedule
Wednesday 22nd = 6am & 12pm
Thursday 23rd = No Classes
Friday 24th = 10am
Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 20 Banded Side Steps (each side)
- 20 Band Pull Aparts
- 20 Knee Tucks
Strength
Push Press + Split Jerk:
- Every 2:00 x 4 sets
- 4x(8+1) @ 75% of 1RM Push Press
Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Push-ups
- 15 Abmat Sit-ups
- 15/12 Calorie Row
Focus Movement = Wall Balls
Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 20 Ring Rows
- 15 Dumbbell Push Presses (45/30)
- 20 Push-ups
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 25 Clam Crunches
- 200m Run
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 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 Glute Bridges
- 12 Barbell Bicep Curls
- 8 Burpees
Strength
Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 76%
Conditioning
16 minute AMRAP:
- 10 Dumbbell Clean & Jerks (45/30)
- 20 Step-ups
- 20 Push-ups
- 20/16 Calorie Row
Focus Movement = Dumbbell Clean & Jerks
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:
- 1:00 Row
- 5 Single Arm Dumbbell Clean & Jerks (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Banded Pallof Presses (each side)
Strength
Front Squat:
- Every 2:00 x 6 sets
- 4x5 @ 76%
- 2x3 @ 85%
Conditioning
3 Rounds for time:
- 3 Rounds of "Cindy"
- 6 Power Snatches (95/65)
- 6 Bar Facing Burpees
1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Focus Movement = “Cindy”