Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 4 minutes (2 sets):
3-Position Clean + Jerk @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pull + Clean & Jerk @ 90%

B. Against a 4-minute running clock, complete the following for times:
100 Double-Unders
30 Wall Ball Shots (30/20 lbs to 10 ft - MUST CATCH BALL)
Chest to Bar Pull-ups x Max Reps in remaining time
Rest 3 minutes, then repeat for a total of 3 sets.

C. Three sets of:
GHD Hip Extension x 15-20 reps
V-ups x 15-20 reps
Rest as needed
Comments

Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5-6 reps @ 75%

Try to hold 6 reps for as long as possible.

B. Every minute, on the minute, for 21 minutes (7 Rounds):
Minute 1: 8 Toes to Bar + 4 Deadlifts (225/155 lbs)
Minute 2: 10 Kettlebell/DBs Thrusters (53/35 lbs)
Minute 3: 15/10 Calories of Rowing

Please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and/or 5:00pm classes. We apologize in advance for the inconvenience.
Comments

Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%, 85++%

B. Complete as many rounds and reps as possible in 16-minutes, of:
3/2 Muscle-Ups
6 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders

No muscle-ups, sub 6 Ring Dips.

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15-20 reps
Rest as needed

*This is NOT for time, but move with purpose from movement to movement.

Please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and/or 5:00pm classes. We apologize in advance for the inconvenience.
Comments

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

Followed by...

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

B. In pairs...
Complete the following for time:
50 Air Squats; 5 Ground to Overhead (185/125 lbs)
40 Air Squats; 4 Ground to Overhead
30 Air Squats; 3 Ground to Overhead
20 Air Squats; 2 Ground to Overhead
10 Air Squats; 1 Ground to Overhead

Rest 5-minutes, then...

In pairs, complete the following for time:
50-35-20 reps of:
Wall Ball Shots (20/14 lbs to 10 ft, ball may not touch the ground until reps are completed)
Toes to Bar

Rest 5-minutes, then...

For time:
1600 Meter Run (400 Meter relays)
Comments

Today's Workout:
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single

B. For time:
30 Cals on the Rower
30 Deadlifts (225/155 lbs)
30 Chest-to-Bar Pull-Ups

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15-20 reps
Rest as needed

*This is NOT for time, but move with purpose from movement to movement.
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Keep these light and work pressing/footwork mechanics.

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-6 = 1 rep @ 90-95%
*Sets 7-8 = 1 rep @ 95+%

B. In teams of 2, with only one barbell and only one athlete working at a time, complete the following for time:
AMRAP in 20-minutes:
25 Squat Cleans (155/105 lbs)
400m Run (together)
20 Squat Cleans (185/125 lbs)
400m Run (together)
15 Squat Cleans (205/145 lbs)
400m Run (together)
10 Squat Cleans (225/155 lbs)
400m Run (together)
Max reps at 245/165 lbs

*Scaled: 115/75, 135/95, 155/105, 185/125, then max reps at 205/145
Comments

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%, 85+%

B. For time:
30 Power Snatches (95/65 lbs)
30 Burpees over the Bar
30 Thrusters (95/65 lbs)
30 Burpees over the Bar
30 Power Snatches (95/65 lbs)

No dropping barbells from overhead!

C. "optional"
10-15 minutes of static stretching.
Comments

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. 3 sets of:
Muscle-ups x 3-6 reps
(No Muscle-ups, sub Ring Dips x 6-10 reps)
Strict Handstand Push-ups x 8-20 reps
L-sit Hold x 30 seconds

B. Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 7 reps @ 70%

C. Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20”)
Minute 2: 15 Wall Ball Shots (20/14 lbs to 10 ft - must catch the ball for a good rep)
Minute 3: 20 Double Unders + 8 Toes-to-Bar
Comments

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Unbroken Deadlifts (135/95 lbs)
12 Unbroken Alternating Reverse Lunges (135/95 lbs)
9 Unbroken Push Press (135/95 lbs)

*Unbroken - if you cannot complete the desired rep range unbroken, you will start back at zero.

C. "Optional Accessories"
One set of:
50 Strict Toes to Bar

No Strict T2B, sub hanging strict straight leg L-lifts.
Comments

Today's Workout:
Scheduling Reminder: We will be following a slightly modified schedule this Friday, August 19th, in honor of Statehood Day -- we will have all classes except the 6:00pm class!
A. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Keep these light and work pressing/footwork mechanics.

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-7 = 1 rep @ 90-95%

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Cals on the Rower
15 Box Jump Overs (24/20")
15 Kettlebell Goblet Squats (2/1.5-pood)

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15 reps
L-seated Leg Lifts x 10 reps
Rest as needed
Comments
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