(551) 427-5077

Thursday – December 17

Part 1:

15 Minute EMOM

Power Clean

Push Jerk

Split Jerk

Part 2:

5 x 5

Deadlift OR Back Squat

OR

Stretch for 15 Minutes

*If you're feeling beat up from the past few days, opt for the extra stretching time.  Back to strength next week.

Wednesday – November 30

From 0:00 – 10:00

100 Push Ups for time

*200/150 M row every 2 minutes, including beginning of workout.

From 12:00 – 22:00

75 Box Jumps (24/20) for time

*20 Strict Press (45/35) every 2 minutes, including beginning of workout

From 24:00-34:00

50 Weighted Sit Ups for time

*Hold a 30 second plank every 2 minutes

Tuesday – November 29

Part 1:

2 Sets

Max Rep Unbroken Pull Ups OR Chest to Bar Pull Ups

*Rest 2 minutes between sets.  Someone will count for you.  Your score will be the total amount.

*We will have scaling options for those that don't have pull ups yet

Part 2:

21-15-9

Air Squats

KB Swings (53/35)

then, right in to

21-15-9

Wall Balls (20/14)

Ground to Overhead (45/25)

then, right in to

21-15-9

Thrusters (75/55)

Power Snatches (75/55)

Monday – November 28

Every 5 Minutes for 20+ Minutes (5 rounds)

400 M run

15 Hang Power Cleans (115/75)

5 Bar Facing Burpees

*Record fastest and slowest rounds

*Runs should be "sprint" style

*Weight should be something you can Hang Clean 10+ times unbroken

Saturday – November 26

In Teams of 2 (1 working/1 resting)

25 Minute AMRAP

20 Deadlifts (155/95)

20 Toes to Bar OR Weighted Sit Ups (25/15)

15/12 Calorie Row

30 Push Ups

10 Hang Power Cleans (155/95)

200 M Run

*Deadlift bar and Clean bar must be same weight.  You should be able to string together 5 straight cleans at that weight.

Friday – October 25

WE HAVE 5 CLASSES TODAY.

11 AM.  12 PM.  1 PM.  4:15 PM.  5:15 PM.

"Filthy Fifty"

50 Box Jumps (24/20)

50 Jumping Pull Ups

50 KB Swings (53/35)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (45/35)

50 Back Extensions (Supermen)

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

*35 Minute Cap

Wednesday – November 23

Option 1:

100 Back Squats (Bodyweight)

*Weight MUST be less than 70-75% of your 1 rep max

*You MUST be able to comfortably squat this weight 10+ consecutive reps with good form

*You will likely be sharing a rack with 2-3 people.  You are in charge of YOUR weight.

MANDATORY POST-SQUAT COOL DOWN AND STRETCH

3-5 Minutes of rowing/bike/walk/jog.

5-10 Minutes of stretching/rolling out

Option 2:

AMRAP 20

20 Lunges 

10 Push Ups

10 Russian KB Swings (53/35)

10 Sit Ups

Tuesday – November 22

5 Rounds

30 Seconds Max Calorie Row

30 Seconds Rest

30 Seconds Max Rep Burpees

30 Seconds  Rest

30 Seconds Max Rep Pull Ups OR Muscle Ups

30 Seconds Rest

30 Seconds Max Rep Burpees

1:30 Rest

*Score is treated like Fight Gone Bad.  Keep a running total throughout each round and total all the reps at the end.  

____________________________________________________

8:15 PM Olympic Lifting (Open to all levels)

A) Muscle Snatch to Max, then 5 x 1 at 90%

B) Power Clean and Push Jerk 5 x 2 @85%

Monday – November 21

Part 1:

7 Sets

1 Push Press + 1 Push Jerk + 1 Split Jerk

*First set should be 70% of 1 rep max Push Press, increase from there

Part 2:

10 Minute AMRAP

6 Clean and Jerks (135/85)

30 Double Unders