Today's Workout:
Scheduling Reminder: We will be operating on a modified schedule, Monday, May 30th in honor of Memorial Day - 7:00am, 8:30am, and 10:00am classes only! Please make sure you register on MINDBODY, there will be no exceptions given on Monday if you do not sign-in.
A. Every 90 seconds for 15-minutes (10 sets):
Back Squat x 2-3 reps
(All sets heavy!)

B. In pairs, partitioning reps however you like, complete as many reps as possible in 12 minutes, of:
20 Snatch (115/75 lbs)
20 Snatch (135/95 lbs)
20 Snatch (155/105 lbs)
20 Snatch (185/125 lbs)
Max reps at 205/135 lbs

Power or full snatch is okay.

C. "Optional"
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Chinese Plank x 45-60 seconds
Rest as needed
Comments

Today's Workout:
Scheduling Reminder: We will be operating on a modified schedule, Monday, May 30th in honor of Memorial Day - 7:00am, 8:30am, and 10:00am classes only! Please make sure you register on MINDBODY, there will be no exceptions given on Monday if you do not sign-in.
A. 3 rounds not for time:
Muscle-ups x 4-6 reps
Double-Unders x 30-40 reps

B. Every 3-minutes for 18-minutes (6 sets):
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+

C. Complete as many rounds and reps as possible in 7 minutes of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar

Must catch ball for good rep!
Comments

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%

B. 3 rounds for time, of:
Run 400 Meters
20 Deadlifts (225/155 lbs)
10/7 Bar Muscle-ups (No Bar Muscle-up, sub Chest to Bar Pull-ups)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Kettlebell Side Bends x 20 each side
Rest as needed
Comments

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. Five sets for times:
25/20 Calories of Rowing
10 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes or alternate full rounds with a partner.

These should be all out efforts. Sprint through the set and recover for the next one.

See March 16, 2016.
Comments

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
30 Double-Unders

Absolutely no dropping bars from overhead!
Time cap: 20-minutes
Comments

Today's Workout:
A. Two sets, not for time, of:
Bar Muscle-ups x 6-10 reps
Handstand Push-Ups x 12-15 reps
Double-Unders x 30-50 unbroken reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (53/35 lbs)
400 Meter Run*
100 Barbell Thrusters** (45/35 lbs)
400 Meter Run*
50 Burpee Box Jump Overs (24/20")
400 Meter Run*
100 Barbell Thrusters** (45/35 lbs)
400 Meter Run*
100 Kettlebell Swings (53/35 lbs)

*Both athletes perform the run at the same time.
**Absolutely NO DROPPING EMPTY BARBELLS!

TIME CAP: 25-minutes
Comments

Today's Workout:
A. 3 sets not for time, of:
Handstand Walk x 50 feet
(No Handstand Walk, sub Handstand Shoulder Taps)
Alternating Pistols x 16-20 reps

B. Every 2-minutes for 20-minutes (10 sets):
Back Squat x 2-3 reps
(All sets heavy!)

C. For time:
104 wall-ball shots (20/14 lbs to 10 ft)
52 pull-ups

Catch ball for good rep!
Comments

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%

B. 160517 .com Workout:
For max reps:
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

C. "Optional"
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Kettlebell Side Bends x 20 each side
Rest as needed
Comments

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

B. Three rounds for time:
Run 400 Meters
100 Double-Unders
10 Thrusters (155/105 lbs)

Time cap: 20-minutes
Comments

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

B. Complete as many rounds and reps as possible in 20 minutes of:
4/2 Muscle-Ups
8 Strict Handstand Push-Ups
16 Calories of Rower
Comments
See Older Posts...