HomeBase Fitness

CELEBRATION DAY

Regular class schedule except for no 530 pm class.

The gym will be open all day to complete the final workout at HomeBase.

Conditioning

…

THURSDAY

Conditioning

For Time:

40 Shuttle Sprints
10 SA Devils Press
30 Shuttle Sprints
10 SA Devils Press
20 Shuttle Sprints
10 SA Devils Press
10 Shuttle Sprints
10 SA Devils Press

EMOM 8 Split Jumps

HUMP DAY

Conditioning

In teams of 2:

40/30 Cal AB
3 Rnds
20 Pull Ups
20 Push Press (95/65)
40/30 Cal Ski
3 Rnds
20 TTB
20 Front Squat (95/65)
40/30 Cal AB
3 Rnds
20 Pull Ups
20 Push Press

TUESDAY

Skill/Strength

EMOM 12

1) :20 HS Hold
2) :40 AMRAP SHSPU
3) 8 BB Bent Over Rows

Conditioning

For Time:

10-8-6-4-2
Hang Power Clean (165/115)
20-18-16-14-12
Dbl DB Step Ups
4-4-4-4-4
Wall Climbs

MONDAY

Strength

Front Squat

5-5-3-3-3-1-1-1-1

Conditioning

For Time:

50 Wall Balls
400m Run
20 Deadlifts (225/155)
400m Run
50 Wall Balls

HUMP DAY

Conditioning

20 RFT:

5 Deadlifts (135/95)
10 Wall Balls (20/14)
200m Run

TUESDAY

Skill/Strength

EMOM 12

1) :20 HS Hold + 1-10 SHSPU
2) 8 Barbell Bent Over Rows

Conditioning

3 min. On: 1 min. Off

a) 30/25 Cal Row
20 TTB
Max Effort
KBS

b) 30 KBS
20 TTB
Max Effort
Cal Row

FRIDAY

Skill/Strength

4 Rnds.

6/6 KB Bottoms Up Press
8/8 DB Bulgarian Split Squats
20 Weighted Sit 2 Press

Conditioning

3 RFT:

400m Run
20 KBS
14 Goblet Squats
8 Rev Lunge

THURSDAY

Skill/Strength

EMOM 10

1) 20 D/U + 2-10 TTB
2) 5 Front Squats

Conditioning

For Time:

50 DB Step Ups

*EMOM 6 Alt Devils Press

HUMP DAY

Conditioning

4 RFT:

15/12 Cal AB
15 Burpees

- Rest 2 Min -

4.RFT:

9 Deadlifts
7 Hang Power Cleans
5 STO

(135/95)

*** REPEAT ***

TUESDAY

Skill/Strength

EMOM 12

1) :20 HS Hold + 1-10 SHSPU
2) 8 Barbell Bent Over Rows

Conditioning

For Time:

30 Pull Ups
30 Push Ups
250/200m Row
20 Pull Ups
20 Push Ups
500/450m Row
10 Pull Ups
10 Push Ups
1000/900m Row

THURSDAY

Strength

Front Squat

4x4

Chin Up

4x1-10

Conditioning

Accumulate 6 Minute:

Wall Sit

** Every Break

200m Run
15/12 Cal AB

HUMP DAY

Conditioning

AMRAP 22

60 Double Unders
50 Burpees O/ Bar
40 DB OH Lunge
30 TTB
20 Deadlifts (165/115)
10 Wall Climbs

TUESDAY

Skill/Strength

EMOM 12

1) :20 HS Hold + 1-10 SHSPU
2) 8 Barbell Bent Over Rows

Conditioning

3 Rnds. / 1 min. @ each station

Row
Wall Balls
Bike
DB Step Ups
Ski
Plank Hold
Rest

LABOR DAY SCHEDULE

9 am and 10 am Class!!

“The Seven”

7 RFT:

7 HSPU
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (246/165)
7 Burpees
7 KBS (70/53)
7 Pull Ups

Hemi day

Last 7 am track session @ Canton!

Strength

5/5 split Press
8/8 Bulgarian Split Squats
20 weighted sit ups

Conditioning

8 Shuttle Sprints
8 Thruster (75/55)

X 8 : 60 rest

a-

THURSDAY

Skill/Strength

EMOM 10

1) 5 Burpees + 20 D/U
2) 3 Deadlifts @ 80%

CONDITIONING

AMRAP 3

1) 5 Wall Walks
10 Hang Squat Cleans (135/95)
Max Cal AB

2) 5 Wall Walks
10 Hang Squat Cleans (135/95)
Max Cal Ski

3) 5 Wall Walks
10 Hang Squat Cleans
Max Cal Row

HUMP DAY

Conditioning

800m Run
3 Rnds
9-6-3
Box Jumps (30/24)
Push Ups
Pull Ups

Rest 2 min.

600m Run
2 rnds
12-9-6

Box Jumps
Push Ups
Pull Ups

Rest 2 min

400m Run
21-15-9

Box Jumps
Push Ups
Pull Ups

TUESDAY

Skill/Strength

EMOM 12

1) :20 HS Hold + 1-10 SHSPU
2) 8 Barbell Bent Over Rows

Conditioning

For Time:

50 Air Squats
250/200m Row
30 Single DB STO
250/200m Row
30 Single DB STO
250/200m Row
50 Air Squats

MONDAY

Strength

Front Squat

4x4

Chin Up

4x 1-10

Conditioning

4 RFT:

50 D/U
8 Clean and Jerk (95/65)
8 Burpees Over the Bar

FRIDAY

7am @ Canton High Track is On!

Strength

3 Sets

8/8 Bulgarian Split Squats
10 Good Mornings
20 Weighted Hollow Rocks

Conditioning

AMRAP 16

400m Run
1 Rnd
5 OHS (115/75)
10 Box Jumps
5 CTB
10 Push Ups
** increase every round by 1 rnd

THURSDAY

Conditioning

A) EMOM 10

5-10 Burpee Pull Ups

** Try to add one rep for the 10 min.

B) 3 min. On : 2 min. Off x 6

1) 20 Dbl DB Hang Clean and Jerk
Max Dbl DB Step Ups

2) 20 Dbl Step Ups
Max Devils Press

HUMP DAY

Conditioning

For Time:

800m Run
12 Deadlifts (225/155)
500/400m Row
60 Wall Balls
800m Run
9 Deadlifts (255/175)
500/400m Row
40 Wall Balls
800m Run
6 Deadlifts (315/205)
500/400m Row
20 Wall Balls

TUESDAY

Strength/Skill

EMOM 12

1) :20 HS Hold into 1-10 SHSPU
2) 8 Barbell Bent Over Rows

Conditioning

For Time:

9-15-21-15-9

Hang Power Cleans (95/65)
TTB

** After each set 35 Double Unders

FRIDAY

Strength

3 Sets

THURSDAY

Conditioning

a) EMOM 10

5 Burpees + 2-10 TTB

b) 7 Rnds

5 Clean and Jerk (95/65)
7 Front Squats
9/7 Cal Ski
* Rest :90 Btwn Rnds

HUMP DAY

Conditioning

Every 4 min. X 8

a) 400m Run
10 Deadlifts (185/125)
10 Box Jumps (24/20))

b) 500/400m Row
20 Push Ups
20 Sit Ups

MONDAY

Strength

Front Squat

4x6

Chin Up

4x1-10

** Building from last week

Conditioning

6 RFT:

5 Burpees Over the Bar
10 Pull Ups
15 Air Squats

HEMI DAY

Strength

3 Sets

5/5 Dbl DB Step Ups
8/8 Bulgarian Split Squats
10 B/B Goodmornings

Conditioning

For Time:

30 Hang Clean & Jerks (75/55)
60 Sit Ups
30 Hang Clean & Jerks

THURSDAY

Conditioning

A) EMOM 10

5-15 Burpee Pull Ups

** Pick a number for the 10 minutes.

B) 5 RFT

400m Run
30 Wall Balls