Industrious

Molly Hitt

August 11, 2020

August 11, 2020

INDUSTRIOUS 40 CLASS
STRENGTH
EMOM 10 minutes:
4-4-4-3-3-3-2-2-2-2
Deadlift
Start light and add weight across all sets
CONDITIONING
AMRAP 9 minutes:
12/9 Calorie Ski or Assault bike
6 Front squat (135/95#)

INDUSTRIOUS ON-DEMAND
AMRAP 5 minutes:
5 DB Hang squat clean thruster
10 Sit up
Rest 2 minutes
AMRAP 5 minutes:
5 DB Hang squat clean thruster
10 Sit up 

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Happy Birthday Carrie & Jay!

August 10, 2020

INDUSTRIOUS 40 CLASS
CONDITIONING
5 Rounds:
7 Shoulder to OH (95/65#)
35 Double under
Rest 1 minute
5 Rounds:
5 Shoulder to OH (135/95#)
25 Double unders
Rest 1 minute
5 Rounds:
3 Shoulder to OH (185/125#)
15 Double under
*22 minute time cap

INDUSTRIOUS ON-DEMAND
EMOM 9 minutes:
5 Burpees
7 Push ups
9 Jumping squats

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Happy Birthday Evan!

August 9, 2020

INDUSTRIOUS 40 CLASS
STRENGTH
EMOM 7 minutes:
5 Wtd side bend *per side
5 V-up
CONDITIONING
20 Calorie Row
20 DB Thruster
20 Calorie row
20 Devil’s press 
20 Calorie row
20 DB Thruster
20 Calorie row
*15 minute time cap

INDUSTRIOUS ON-DEMAND
Yoga Flow

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New Goodr’s are Here! And Happy Birthday Alison!

August 8, 2020

INDUSTRIOUS 40 CLASS
CONDITIONING
AMRAP 5 minutes
8 Deadlift (185/125#)
30 Double under
Rest 1 minute
AMRAP 5 minutes
6 Deadlift (225/155#)
8 DB Push press
Rest 1 minute
AMRAP 5 minutes
4 Deadlift (275/185#)
30 Double under
Rest 1 minute
AMRAP 5 minutes
2 Deadlift (315/205#)
8 DB Push press

INDUSTRIOUS ON-DEMAND
Every 2 minutes for 30 minutes:
#1: 20 Jumping lunge steps + 20 Sit ups
#2: 15 Burpee box jump overs
#3: 50 Double unders or jumping jacks
*Rotate stations every 2 minutes. Should have about 30 seconds of rest each station. Adjust reps as need to have rest.

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Happy Birthday Peter!

August 7, 2020

INDUSTRIOUS 40 CLASS
CONDITIONING
Every 4 minutes for 24 minutes (6 rounds):
200m Run
6 Burpee box jump
2 Squat clean
200m Run
*Squat clean: start at a medium weight and add each round

INDUSTRIOUS ON-DEMAND
Every 3 minutes for 15 minutes:
8 1-arm DB Snatch (L)
8 1-arm OH lunge step (L)
8 1-arm DB Snatch (R)
8 1-arm OH lunge step (R)
16 Bicycle crunch
Max Air Squats

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Happy Birthday Sheena, Josh & Krishna!

August 6, 2020

INDUSTRIOUS 40 CLASS
CONDITIONING
AMRAP 20 minutes
35 Double under
25 KB Swing
15 Calorie Run
5 Lunge+lunge+squat w/ KB at chest

INDUSTRIOUS ON-DEMAND
Every 2 minutes for 12 minutes:
10 Bottom-half squats
10 Cossack squats
5 Reverse fly
5 Bent over row
5 Curl
5 Press

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Happy Birthday Brooke!

August 5, 2020

INDUSTRIOUS 40 CLASS
STRENGTH
EMOM 8 minutes:
4 1-arm DB Strict press *per arm
8 Seated heel taps over DB
CONDITIONING
1,000m C2 Bike
3 rounds:
20 Pistol
20 Alt 1-arm DB Hang Snatch
1,000m C2 Bike
*12 minute time cap

INDUSTRIOUS ON-DEMAND
5 rounds of Max reps in 30 seconds of:
DB Push press
DB Deadlift
Seated heal tap over DB

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Happy Birthday Alicia & Olivia!

August 4, 2020

INDUSTRIOUS 40 CLASS
CONDITIONING
Every 3 minutes for 15 minutes (5 rounds):
20 Sit up
15 Push up
10/7 Calorie Assault bike
Then, at the 17:00 mark:
1k Row

INDUSTRIOUS ON-DEMAND
EMOM 8 minutes:
4 Up-down
6 Jump over
8 Sit up

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Happy Birthday Han, Jacky, Kevin & Jen!

August 3, 2020

INDUSTRIOUS 45 CLASS
STRENGTH
EMOM 10 minutes
2-2-2-2-2-1-1-1-1-1
Power clean & jerk
CONDITIONING
AMRAP 7 minutes:
1-2-3-4-5…etc.
OH Squat (115/75#)
OTB Burpee

INDUSTRIOUS ON-DEMAND
Every 5 minutes for 3 rounds:
20 Burpees
15 DB Curl + press
15 DB Front squat
20 Burpees
*Sprint to finish each round and rest with the remaining time

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Happy Birthday Dave & Annajo!

August 2, 2020

INDUSTRIOUS 45 CLASS
CONDITIONING
4 rounds:
16 Calorie Row
8 Push jerk (135/95#)
8 rounds:
8 OTB Burpee
6 Power clean (135/95#)
4 rounds:
16 Calorie Row
8 Push jerk (135/95#)
*26 minute time cap

INDUSTRIOUS ON-DEMAND
Industrious On-Demand YOGA | Hamstrings

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