12/1/2020

STRENGTH
E2MOM x 14 MINUTES*
1 or 2 Power Clean & Jerks
*Start light and build to workout weight

BENCHMARK WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

11/30/2020

STRENGTH BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.

WORKOUT
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)
15 Chest to Bar Pull-Ups
10 DB Up-Down

11/27/2020

Reduced schedule today-check Zenplanner for class times

BENCHMARK WORKOUT
“BOGO”
AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders

11/26/2020

9:00 am class only today!

BENCHMARK WORKOUT
“TRYPTOPHAN”
7 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)
20/15 Cal Bike
*Weight Vest is optional.
Happy Thanksgiving!

11/25/2020

STRENGTH
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o
failure…no more than 8-10.

WORKOUT
EMOM x 15 MINUTES
MIN 1 – :45 Max “”Deadstop” Sumo Deadlifts (185/135)
MIN 2 – :45 Max Sit-Ups
MIN 3 – :45 Max Cal Row

11/24/2020

STRENGTH
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o
failure…no more than 6-8.

WORKOUT
3 ROUNDS FOR TIME
10 Push Press (135/95)
20 Box Jumps (24/20)
200m Plate Run (45/25)*
*Hold the plate any way during the
run

11/23/2020

STRENGTH
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o
failure…no more than 8-10.

WORKOUT
2 SETS
15-12-9
Front Squat (115/75)
Burpee Pull-Up
-Rest 1:00 b/t Sets-

11/20/2020

STRENGTH
BACK SQUAT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o
failure…no more than 8-10.

WORKOUT
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring Muscle-Ups*
*Option for 12 Chest to Bar Pull-Ups

11/19/2020

STRENGTH
STRICT PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o
failure…..no more than 6-8.

WORKOUT
FOR TIME
21-15-12-15-21
Push Press (115/75)
Box Jump-Overs (20)*
*Both feet must come to the top of
the box before coming down.

11/18/2020

SKILL
5 SETS FOR QUALITY
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the
Knee Squat Clean + 1 Squat Clean

WORKOUT
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)*
*Every time you drop the bar
perform 5 Up-Down Over the Bar.