Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Deadlifts (275/185 lbs)
10 Burpees over the Barbell
200 Meter Run

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed
Comments

Today's Workout:
A. 3 sets of:
Tall Jerk x 3 reps (light, focus on foot work)
Rest 60 seconds

Immediately followed by . . .

Every 2-minutes for 10-minutes (5 sets):
Jerk x 3 reps @ 75-80%

B. Three sets for times of:
500 Meter Row
10 Chest to Bar Pull-ups
20 Wall Ball Shots (20/14 lbs to 10')
30 Kettlebell Swings (53/35 lbs)
Rest 2 minutes
Comments

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

B. Complete rounds of 21-15-9 reps for time:
Power Clean (185/125 lbs)
Toes to Bar

Time cap: 18-minutes

C. Three sets of:
Glute-Ham Raises x 6-8 @ 21X1
Weighted Plank Hold x 60 seconds
Rest as needed
Comments

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets to something heavy for today)

B. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

C. Four sets of:
Row 350/300 meters
15 Burpee Box Jump Overs (24/20″)
Rest 60 seconds
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Bench Press x 4-5 reps

Try to go up 5-10 lbs from April 1, 2017.

B. Teams of 3, parition reps however you like, complete the following for time:
Run 400 Meters (together)
75 Burpees over Bar
50 Hang Squat Cleans (135/95 lbs)
100 Toes to Bar
50 Hand Squat Cleans (135/95)
75 Burpees over Bar
Run 400 Meters (together)
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

B. Four sets for times of:
30 Calories on Rower
20 Wall Ball Shots (30/20 lbs to 10')
10 Deadlifts (275/185 lbs)
Rest 3 minutes

*Goal is to keep sets around 3-minutes.
Comments

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

B. Complete as many rounds and reps as possible in 3 minutes of:
10 Thrusters (95/65 lbs - NO DROPPING BARBELLS!)
10 Bar-Facing Burpees

Rest 3 minutes, and repeat for a total of three sets

These must be sprint sessions. Do not pace!
Comments

Today's Workout:
A. 3 sets of:
Tall Jerk x 3 reps (light, focus on foot work)
Rest 60 seconds

Immediately followed by . . .

Every 3-minutes for 12-minutes (4 sets):
Jerk x 4 reps @ 75+%

B. For time:
40 Calorie Row
30 Chest-to-Bar Pull-Ups
20 Ground to Overhead (135/95 lbs)

C. "Optional Accessories"
Three sets of:
Dumbbell Skull Crushers x 15 reps
Rest as needed
Bent-Over Supinated Grip Barbell Rows x 10-12 reps @ 3011
Rest as needed
Comments (3)

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2-3 reps

Build over the course of the six sets to today’s “heavy” Front Squat.

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 12/10 Calories on Assault Bike
Minute 2 – 30 Double-Unders + 10 Handstand Push-Ups
Minute 3 – 5/3 Muscle-Ups
(No MU, sub 10 Ring Dips.)
Comments

Today's Workout:
Scheduling Reminder: This Friday, April 14th ("Good Friday"), we will be following a modified schedule - 6:00am, 8:30am, and noon classes only! As always, please make sure you sign-up on MINDBODY for classes.
A. Every minute, on the minute, for 6 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

B. 21-15-9 rep rounds for time, of:
Overhead Squats (135/95 lbs)
Toes to Bar

TIME CAP: 16-minutes

C. "Optional Accessories"
Three sets of:
V-ups x 25 reps
Glute Ham Raises x 8-10 reps @ 20X1
Rest as needed
Comments
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