Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Immediately following...
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

B. Every four minutes, for 20 minutes (5 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5/3 Muscle-Ups

(See November 14, 2014.)
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Holiday Schedule:
Christmas Eve, Wednesday, December 24th: 8am, 9:30am, and 11am classes only!
Christmas Day, Thursday, December 25th: CLOSED
Friday, December 26th: 4pm, 5pm, and 6pm classes only!
Saturday, December 27th: Regular Class Schedule.

SIGN UP SHEET IS AT THE GYM. PLEASE LET US KNOW WHICH CLASS YOU'LL BE ATTENDING. THANKS AND HAPPY HOLIDAYS!
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Today's Workout:
A. Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

B. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week)
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed
Comments

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

B. Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

(Compare results to November 12, 2014.)
Comments

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Clean x 1 rep

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

B. Every 3 minutes, for 24 minutes (8 sets):
Run 200 Meters
10 Box Jump-Overs (24″/20″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

See October 11, 2014.
Comments

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%

B. Complete as many rounds and reps as possible in 4 minutes of:
155/105 lb Power Clean x 1 rep
155/105 lb Thruster x 1 rep
155/105 lb Shoulder to Overhead x 1 rep
Comments

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by...
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%

B. In teams of three, complete as many rounds and reps as possible in 24 minutes, of:
Row 250/200 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Shoulder to Overhead (95/65 lbs – barbell may not touch the ground at any point once the workout starts)

All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations. The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it safe and off the floor, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate and relieve you of your duty.  PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must run 200 meters together.
Comments

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

Immediately followed by...
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75%

Reset the barbell every time on the floor…do not perform these touch and go.

B. Every four minutes, for 16 minutes (4 sets) of:
Run 400 Meters
20 Burpees (6" target over max reach)

Scale the number of Burpees as needed…you should have at least 30 seconds of rest before you start your next set.
Comments

Today's Workout:
A. Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Rest 2 minutes between sets

Do not work above prescribed percentages.

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
Weighted Plank x 45-60 seconds
Rest as needed
Comments

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

B. Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (115/75 lbs)
Rest 4 minutes
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