(551) 427-5077

Saturday – July 19

THERE WILL BE NO 10 AM FREE TRIAL CLASS THIS WEEK.  HOWEVER, ALL MEMBERS AND NON-MEMBERS/VISITORS ARE WELCOME FOR THE 8 AND 9 AM CLASSES!




FOR TIME:

2 Rounds

400 M RUN

10 Pull Ups

20 Push Ups

400 M Run

10 Pull Ups

20 Wall Balls (20/14)

400 M Run

10 Pull Ups

20 Shoulder to Overhead (95/65)

*The run changes to a 200 M run in round 2


Friday – July 18

Part 1:

5 sets

2 Snatch Balance

Part 2:

EMOM – 10 Minutes

2 Hang Power Snatches

1 Hang Snatch

1 Overhead Squat

*Light Weight, focus is form and speed

*If you do not have the flexibility for overhead squats, complete 4 power snatches every minute

Part 3:

For Time:

500 M Row

Rest 1 Minute

400 M Row

Rest 1 Minute

300 M Row

Rest 1 Minute

200 M Row

Rest 1 Minute

100 M Row

Wednesday – July 16


For Time:

25 Burpee Box Jumps

25 Lunges

25 Ring Push Ups

25 Double Unders

25 Weighted Sit Ups (15/10)

50 Calorie Row

25 Weighted Sit Ups (15/10)

25 Double Unders

25 Ring Push Ups

25 Lunges

25 Burpee Box Jumps (24/20)

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All: This is an ENDURANCE workout.  Approach your pace as such out of the gate.  Similar to how you would run 2-3 miles.  Try to start off nice and easy and maintain your pace without having to take a major break.


Tuesday – July 15

Part 1:

10-15 Minutes to find…

3 Rep Max Hang Clean and Jerk

*After bar is picked up, it may not touch the ground until 3 reps are complete

Part 2:

“Grace”

30 Clean & Jerks (135/95)


Monday – July 14



Part 1:

30-20-10

Wall Balls (20/14)

Row for Calories

*10 Minute Cap

Part 2:

20-10-5

Front Squat (155/105)

MB Leg Raises (20/14)

*12 Minute Cap


Saturday – July 12

With a Running Clock:

From 0-10 Minutes: 

3 Rounds

10 Hang Power Snatches (95/65)

10 Overhead Squats (95/65)

200 M Run

*Rest during remaining time then

From 10-20 Minutes:

3 Rounds

Row 250 M

30 Push Ups

*Rest during remaining time, then

At 20 Minutes:

3 Rounds

400 M Run

20 Hang Power Clean and Jerks (95/65)



Friday – July 11


Part 1:

5×5

Back Squat

Part 2:

For Time:

50-40-30-20-10

Med Ball Cleans (20/14)

Sit Ups

*10 KB one arm rows (each arm) after each round

*18 Minute Cap

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*REMINDER*

The new Saturday schedule will be in effect tomorrow (7/12).  Class times will be:

8 AM

9 AM

10 AM (Free Trial)

Thursday – July 10



3 Rounds

3 minutes of work

20 Deadlifts (225/135)

10 Box Jumps (24/20)

Max Burpees over the bar in remaining time

Rest 1 Minute

*Score is total number of Burpees

3 Rounds

3 Minutes of work

15 Push Press (115/75)

15 KB Swings (53/35)

Max Double Unders in remaining time

Rest 1 Minute

*Score is total amount of Double Unders





Wednesday – July 9



20 Minute AMRAP

Ascending Rep Ladder (by 3’s)

Pull Ups

Deficit Push Ups

200 M Run

*Example: 3 Pull Ups, 3 Def Push Ups, 200 M run, 6 Pull Ups, 6 Def Push Ups, 200 M Run, 9 Pull Ups…etc

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SICK Performance by the Beasts of Bison yesterday.  You are all incredible…the best part of this while thing is watching you all improve in such a short amount of time.  Can’t wait to see where this takes you!


Tuesday – July 8


BISON BENCHMARK #2!

10 Minutes to Complete 5 Rounds:

12 Hang Power Cleans (105/65)

9 Front Squats (105/65)

6 Shoulder to Overhead (105/65)

*If Athlete finishes all 135 reps in under 10 minutes, he/she will row for max calories in remaining time