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

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
See Older Posts...