Helping you get in the best shape of your life!
Pick any lift:
in 15 min establish a 1 rep max
plate clean and press:
1 min 45/25#
pick a run for time:
200,400,800,
mile run
Extra Innings: (must be done before class ends) pick your track: 1 or more
Bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets
Legs: 3 sets of 10 back squat
Sweat: row, run, or bike tabata style for 5 min
snatch
3-3-2-1-1
pick a run for time:
200,400,800,
mile run
Extra Innings: (must be done before class ends) pick your track: 1 or more
Bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets
Legs: 3 sets of 10 back squat
Sweat: row, run, or bike tabata style for 5 min
10 deadlift (sumo or conventional)
3-3-3-3
amrap in 5
10 kb swings 70/50#
10 kb squats 70/50#
10 burpees
pick a run for time:
200,400,800,
mile run
extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets legs: 3 sets of 10 back squat sweat: row, run, or bike tabata style for 5 min”
push press
3-3-3-3
3 rounds
10 cleans 135#/95#
10 walking lunges
100m run
pick a run for time:
200,400,800,
mile run
extra innings: (must be done before class ends) pick your track: 1 or more
Bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets
legs: 3 sets of 10 back squat
Sweat: row, run, or bike tabata style for 5 min”
box squat
5-5-5
amrap in 5 min
10 thrusters 95/65#
10 bar over burpees
pick a run for time:
200,400,800,
mile run
extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min
Split Jerk
in 15 min establish a 1 rep max
mile run for time
Extra Innings: (must be done before class ends) pick your track: 1 or more Bodybuilding:
Dumbbell shoulder lateral raise, concentration curls, or triceps kickbacks 10-15 reps for 3-5 sets
Legs: 3 sets of 10 back squat
Sweat: row, run, or bike tabata style for 5 min”
drop clean
5-5-5
hang power clean
3-2-2-1-1-1
3 rounds
:30 assault bike
Extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets legs: 3 sets of 10 back squat sweat: row, run, or bike tabata style for 5 min”
Deadlift
3-3-3-3
amrap in 10 min
10 shoulder to overhead (ahap)
20 hollow rocks
30 double unders
extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets legs: 3 sets of 10 back squat sweat: row, run, or bike tabata style for 5 min”
4-5 rounds
3 continental clean and press (ahap)
farmers carry one hand
200m row or run
rest
extra innings: (must be done before class ends) pick your track: 1 or more
Bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets
legs: 3 sets of 10 back squat
Sweat: row, run, or bike tabata style for 5 min”
Back squat
5-5-5
3 rounds
10 hang power snatch 115/85#
10box jump 20”
100m run
extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min”
