Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85%+ of 1-RM

B. Three rounds for time of:
Run 400 meters
30 Wall Ball Shots (20/14 lbs to 10' - Must catch ball for good rep.)
20 Burpees to Target 6″ Above Reach

Time cap: 20-minutes

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups
Comments

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Jerk-Grip Overhead Squat x 4 reps @ 3311

Focus on tempo and mobility, not load.

B. Every 90 seconds, for 6 minutes (4 sets):
Pause Jerk x 2 reps
(Pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets.)

Immediately followed by…

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

Build to today’s heavy.

C. Every 4-minutes for 16-minutes (4 sets):
Row 300/250 Meters
40 Double-Unders
10 Chest to Bar Pull-ups

You should have about 30-45 seconds of rest each set.
Comments

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. 4 rounds for time, of:
5/3 Muscle-ups*
10 Squat Snatches (115/75 lbs)
15 Box Jump Overs (24/20")

Time cap: 20-minutes

*No Muscle-up sub 10 Strict Ring Dips.
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 65%
*Set 3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

B. For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (70/53 lbs.)
40 Pull-ups
30 Handstand push-ups

Time cap: 20-minutes

C. "Optional Accessories"
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%

B. In teams of 3, partitioning reps however you like, complete for time:
400 Meter Run (together)
75 Calorie Row
50 Power Snatches (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Clean and Jerks (135/95#)
400 Meter Run (together)
75 Calorie Row
50 Thrusters (135/95#)
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%

Followed by…

Every 2 minutes, for 16 minutes (7 sets):
Clean
*Sets 1-4 = 2 reps @ 70-90%
*Sets 5-7 = 1 rep @ 90-95%

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Hang Power Cleans + Push Jerks* (135/95 lbs)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.

TIME CAP: 20-minutes

C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85% of 1-RM

B. 4 rounds for time, of:
25 Calorie Row
25 Wall balls (20/14 lbs to 10 feet - Must catch ball!)
25 Chest to Bar Pull-ups

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Paralette Shoot Thrus x 5 reps
Rest 60 seconds
DB Floor Presses x 10 reps
Rest as needed
Comments

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
2 Push Press + 2 Jerk-Grip Overhead Squats

Try to go heavier than last week.

B. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

C. 3 rounds for time, of:
Run 400 Meters
21 Kettlebell Swings (70/53 lbs)
12 Strict Handstand Push-ups

Time cap: 16-minutes
Comments

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Complete as many rounds and reps as possible in 15-minutes, of:
30 Double-Unders
15 Power Cleans (135/95 lbs)
30 Double-Unders
15 Toes to Bar
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Immediately followed by…

Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 90%

B. AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
18 Overhead Squats (115/75#)
18 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row

Rest 3:00

AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups
Comments
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