Today's Workout:
A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Against a 3-minute running clock, perform the following:
20 Deadlifts (185/135 lbs)
40 Double Unders
Max Calories of Assault Bike (in the remaining time)

Rest 3 minutes and repeat for a total of 4 sets.

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

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. Also a reminder that parking is limited to 90 minutes, if you plan on staying longer find street parking and Coach E will not bother you. There are a lot of new tenants that we share the parking lot with, so please be mindful of this rule.
A. Three sets of:
Tall Jerk x 3 reps
Rest 60 seconds

Followed by...

Every 2-minutes for 10-minutes (5 sets):
Jerk x 2 reps @ 80-85%

B. Complete as many rounds as possible in 10 minutes of:
10 Strict Handstand Push-ups
20 Alternating Front Rack Lunges (95/65 lbs)

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

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. Also a reminder that parking is limited to 90 minutes, if you plan on staying longer find street parking and Coach E will not bother you. There are a lot of new tenants that we share the parking lot with, so please be mindful of this rule.
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)

B. For time:
20 Burpees Over the Erg
30 Toes to Bar
40 Double-Unders
50 Calorie Row
40 Double-Unders
30 Toes to Bar
20 Burpees Over the Erg

Time cap: 20-minutes
Comments

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

B. In teams of two, alternating each movement, complete as many rounds and reps as possible in 25-minutes, of:
10 Overhead Squats (135/85 lbs)
15 Burpee Box Jump-Overs (24″/20″)
400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 15 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

C. "Optional Accessories"
Three sets of:
V-ups x 20 reps
Ab-Wheel Roll Outs x 15-20 reps
Rest as needed
Comments

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU ARE SIGNED UP FOR CLASS ON MINDBODY. This is not only for class logistics, but to monitor parking as well. Also a reminder that parking is limited to 90 minutes, if you plan on staying longer find street parking and Coach E will not bother you. There are a lot of new tenants that we share the parking lot with, so please be mindful of this rule.
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets to something heavy for today)

Immediately followed by...

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

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

B. 3 rounds for time, of:
10 Deadlifts (275/185 lbs)
20 Strict Handstand Push-ups
30 Wall Balls (30/20 lbs to 10')

CATCH BALL FOR GOOD REP.

TIME CAP: 20-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 @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 75% of your 1-RM

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1 - 12/10 Cals on the Assault Bike
Minute 2 - 12 Alternating Dumbbell Snatch (50/35 lbs)
Minute 3 - 12 Toes to Bar
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. 3 Rounds:
10 Front Squats (185/125 lbs)
20 Chest to Bar Pull-ups
50 Double-Unders

Time cap: 18-minutes

C. Three sets of:
Sinlge Arm Dumbbell Press x 8 reps each arm
Single Arm Dumbbell Row x 6-8 reps each arm
Rest as needed
Comments (1)

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps @ 40-50% of 1-RM
Rest 60 seconds

Followed by...

Every 2-minutes for 16-minutes (8 sets):
Jerk
*Set 1 – 3 reps @ 75%
*Set 2-4 – 2 reps @ 80%
*Set 5-6 – 2 reps @ 85%
*Set 7-8 – 1 rep @ 90%

B. Complete as many rounds and reps as possible in 3 minutes of:
5 Burpee Box Jump-Overs (24″/20″)
10 Push Press (95/65 lbs)
Rest 2 minutes, then repeat for a total of 3 sets.

*ABSOLUTELY NO DROPPING BARBELLS FROM OVERHEAD.
Comments

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 5-6 reps @ 4111

Build over the 5 sets, prioritizing tempo over load. (Down 4 seconds, hold 1 second, stand up and reset.)

B. Three rounds for time of:
40/30 Calories on the Rower
30 Kettlebell Swings (53/35 lbs)
20 Hand-Release Push-ups

*Please focus on good push-up mechanics! No rolling off your belly/thighs, keep your feet together and in contact with the floor at all times.

Time cap: 20-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 @ 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
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