Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 65%
*Set 3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

B. For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (70/53 lbs.)
40 Pull-ups
30 Handstand push-ups

Time cap: 20-minutes

C. "Optional Accessories"
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%

B. In teams of 3, partitioning reps however you like, complete for time:
400 Meter Run (together)
75 Calorie Row
50 Power Snatches (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Clean and Jerks (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Thrusters (135/95#)
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%

Followed by…

Every 2 minutes, for 16 minutes (7 sets):
Clean
*Sets 1-4 = 2 reps @ 70-90%
*Sets 5-7 = 1 rep @ 90-95%

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Hang Power Cleans + Push Jerks* (135/95 lbs)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.

TIME CAP: 20-minutes

C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85% of 1-RM

B. 4 rounds for time, of:
25 Calorie Row
25 Wall balls (20/14 lbs to 10 feet - Must catch ball!)
25 Chest to Bar Pull-ups

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Paralette Shoot Thrus x 5 reps
Rest 60 seconds
DB Floor Presses x 10 reps
Rest as needed
Comments

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
2 Push Press + 2 Jerk-Grip Overhead Squats

Try to go heavier than last week.

B. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

C. 3 rounds for time, of:
Run 400 Meters
21 Kettlebell Swings (70/53 lbs)
12 Strict Handstand Push-ups

Time cap: 16-minutes
Comments

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Complete as many rounds and reps as possible in 15-minutes, of:
30 Double-Unders
15 Power Cleans (135/95 lbs)
30 Double-Unders
15 Toes to Bar
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Immediately followed by…

Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 90%

B. AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
18 Overhead Squats (115/75#)
18 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups
Comments

Thanksgiving Throwdown 2016

Below is an outline of the schedule for our 3rd annual Thanksgiving Throwdown. The action will begin on Friday morning at Keehi Lagoon Park. Everyone is welcome to come watch and cheer on those competing; however we ask that you find street parking on Saturday. Street parking can be found on Kalani Street as well as Kohou Street. We will have a parking monitor out there so please make it easier on them. Thanks!

Friday, November 25, 2016
6:45-7:00am Athlete Check-in at Keehi Lagoon Park
7:00-7:15am Athletes Briefing with Coach Josh and Coach Elyse
7:30-8:10am: Heat 1 (all male divisions)
8:15-8:55am: Heat 2 (all female divisions)
9:00am DONE for the day

Saturday, November 26, 2016
8:00-8:15am Athlete Check-in at the gym
8:45-10:00am Event 2
10:00-10:20am BREAK
10:20-11:56pm Event 3
11:56-12:30 BREAK
12:30-1:35pm Event 4
1:35-2:00pm BREAK
2:00-3:35pm FINALE EVENT (Top 5 teams RX / Top 4 Standard / Top 1 Masters)
3:35-3:50pm BREAK
3:50pm PODIUM
4:00pm ALL PAU!

Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes (4 sets):
Snatch @ 85-95%

B. Complete rounds of 21, 15 and 9 reps for time of:
Burpees Over the Barbell
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups

Time cap: 15-minutes

C. "Optional Accessories"
Three sets of:
GHD Hip Extensions x 15 reps
Kettlebell Side Bends x 20 reps each side
Rest as needed

Thanksgiving Week Class Schedule:
Monday, November 21st - Normal Class Schedule
Tuesday, November 22nd - Normal Class Schedule
Wednesday, November 23rd - Normal Class Schedule
Thursday, November 24th - CLOSED
Friday, November 25th - CLOSED for Thanksgiving Throwdown
Saturday, November 26th - CLOSED for Thanksgiving Throwdown
Comments

Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3 reps

Aim for three heavy work sets.

B. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep

Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!

C. In teams of 3, complete 3 sets each for time, of:
30 Calorie Row
30 Burpees
30 Wall Ball Shots
Rest 60 seconds

Athletes may not move to the next station until the athlete in front of them has finished their reps.

Thanksgiving Week Class Schedule:
Monday, November 21st - Normal Class Schedule
Tuesday, November 22nd - Normal Class Schedule
Wednesday, November 23rd - Normal Class Schedule
Thursday, November 24th - CLOSED
Friday, November 25th - CLOSED for Thanksgiving Throwdown
Saturday, November 26th - CLOSED for Thanksgiving Throwdown
Comments
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