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 3, sharing reps however you like, complete as many rounds and reps as possible in 25-minutes of:
200/150 Calorie Rower
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/75)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/125)
20 Clean and Jerks (205/145)

Scaled:
200/150 Calorie Rower
120 Pull-ups or Jumping Chest to Bars
60 Clean and Jerks (75/55)
50 Clean and Jerks (95/65)
40 Clean and Jerks (115/75)
30 Clean and Jerks (135/95)
20 Clean and Jerks (155/105)
Comments

Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Chest to Bar Pull-ups x 10-12 reps

B. Every 2-minutes for 12-minutes (6 sets):
Strict Shoulder Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C. Two sets for times of:
10/7 Bar Muscle-Ups
20 Burpee Box Jump-Overs (24″/20″)
30 Shoulder to Overhead (95/65 lbs)
40 Double-Unders
Rest 4 minutes

Sprint, REST, REPEAT.
Comments

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps @ 80%

B. Three rounds for time of:
400 Meter Run
20 Front Racked Dumbbell Walking Lunges (50/35 lbs)
20 Toes to Bar

Time cap: 18-minutes
Comments

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 85%

B. Complete as many rounds and reps as possible in 20 minutes of:
500 Meter Row
40 Wall Ball Shots (20/14 lbs)
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Handstand Push-Ups

You may kip the handstand push-ups in today’s session as we want you to start getting comfortable with the rhythm of the movement, but you must stay focused and engaged throughout – DO NOT SLAM YOUR HEAD INTO THE MAT.

C. "Optional Accessories"
Not for time:
Accumulate 2:00 in the L-Sit Hold

*Every break perform 10 AbMat Sit-Ups.
Comments

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B. Every minute on the minute for 21-minutes (7 sets):
Minute 1: 15/10 Cals on Assault Bike
Minute 2: 20 Double-Unders + 5 Dumbbell Thrusters (50/35 lbs)
Minute 3: 15/10 Chest to Bar Pull-ups
Comments

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
2 Snatch Lift-Offs + 1 Snatch

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B. For max reps:
40 seconds of Hang Snatches (95/65 lbs – power or squat is fine)
Rest 10 seconds
40 seconds of Burpees over the Bar

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:
95/65 lb Hang Snatches x 40-second max # of reps
Burpees over the Bar x 40-second max # of reps

C. "Optional Accessories"
Four sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.

Comments

Today's Workout:
A. Take 15 minutes to build to today’s 2-RM Bench Press

B. "Diane"
21-15-9 rep rounds for time, of:
Deadlift (225/155 lbs)
Handstand Push-ups

Rest until clock hits 12:00, then...

For time:
50 Toes to Bar

C. "Optional Accessories"
Crossover Symmetry Cool-Down Protocol
Comments

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Power Snatch with a 3 second pause at knee

Make small jumps to build to today’s heavy.

Immediately followed by...

Three sets of:
2 Snatch Lift-Offs + Snatch Pull (heavy)
Rest 60 seconds

B. For time:
10 Muscle-ups
25 Thrusters (75/55 lbs)
1,000-meter row
25 Thrusters (75/55 lbs)
10 Muscle-ups

NO DROPPING BARBELLS! Please control to floor.

Time cap: 20-minutes

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.
  • Sunday Barbell Club with Coach Josh is back! 
    • This is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner or Competition) based on their needs and goals.
    • The Barbell Club will take place on Sundays between 9:00am to noon for a total of 8 sessions starting January 28th (with a break during March for the Open/Second Chance Sundays).
      • January 28th, February 4th, February 11th, February 18th, April 8th, April 22nd, May 6th and May 20th.
    • Barbell Club pricing is based on your monthly membership. Please bring dues to the first session. Please make all checks payable to Joshua Akiona. There is a 50% discount for any additional family member.
      • Unlimited members: $60
      • 3x/week members: $100
      • 2x/week members: $120
    • If you are interested in attending Barbell Club or want more information, please email josh@808crossfit.com with the SUBJECT LINE: BBC 2018.
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift

55% x 5 reps, 65% x 5 reps, 75%x 5, 85%x 3, 95%x 1+ reps

B. In pairs, alternating full rounds, complete as many rounds and reps as possible in 25-minutes, of:
12 Cals on the Rower
9 Toes to Bar
6 Clean and Jerks (155/105 lbs)

C. "Optional Accessories"
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Alternating Single Leg V-Up x 10 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 10 reps

Followed by...

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Hand Plank Shoulder Circles x 20 reps (10 reps each direction)
Comments

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

55% x 5 reps, 65% x 5 reps, 75%x 5, 85%x 3, 95%x 1+ reps

B. 3 rounds for time of:
Run 800 meters
15 Deadlifts (275/185 lbs)
15 Strict Handstand Push-ups

Time cap: 26-minutes

Gym Announcements:
  • Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.
  • Sunday Barbell Club with Coach Josh is back! 
    • This is your opportunity to enhance your strength, skill, and knowledge of the Olympic Lifts through a ton of technical drills and accessory work. During each Sunday session, athletes will come in during the open hours and choose their program for the day (Beginner or Competition) based on their needs and goals.
    • The Barbell Club will take place on Sundays between 9:00am to noon for a total of 8 sessions starting January 28th (with a break during March for the Open/Second Chance Sundays).
      • January 28th, February 4th, February 11th, February 18th, April 8th, April 22nd, May 6th and May 20th.
    • Barbell Club pricing is based on your monthly membership. Please bring dues to the first session. Please make all checks payable to Joshua Akiona. There is a 50% discount for any additional family member.
      • Unlimited members: $60
      • 3x/week members: $100
      • 2x/week members: $120
    • If you are interested in attending Barbell Club or want more information, please email josh@808crossfit.com with the SUBJECT LINE: BBC 2018.
Comments
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