12/4/2020

STRENGTH DEADLIFT 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 4 SETS 10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy) 15 Strict Ring or Box Dips (:01 Pause at Top) 10 Strict Toe to Bar or Knee to Chest […]

12/3/2020

STRENGTH STRICT PRESS 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 7 SETS ON A 2:00 RUNNING CLOCK… 200m Run 5 Burpees Max Double Unders in time remaining… -Rest :30 b/t Sets-

12/2/2020

WORKOUT AMRAP x 20 MINUTES 40/30 Cal Bike 30 Sit-Ups 20 Walking Lunges 3/3 Turkish Get-Ups (Athlete Choice)* *DB or KB option. 1 Rep = ground to standing position only

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 […]

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.