Today's Workout:
REMINDER: PLEASE MAKE SURE YOU SIGN INTO CLASSES ON MINDBODY.
A. Every 2 minutes, for 10 minutes (5 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

SAME AS LAST WEEK, try to go up in load from last Saturday.

B. Complete as many rounds and reps as possible in 4-minutes, of:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95 lbs)

Rest exactly 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105 lbs)

Rest exactly 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/125 lbs)
Comments

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-75%

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 75-80% of 1-RM

Work on positioning and mechanics.

B. 3 rounds for time, of:
400 Meter Run
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Comments

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU SIGN INTO CLASSES ON MINDBODY.
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 8 reps @ 70%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 70-75% of 1-RM

Work on positioning and mechanics.

B. Complete as many rounds and reps as possible in 15-minutes, of:
60 Double-Unders
30 Calorie Row
15 Deadlifts (225/155 lbs)
Comments

Today's Workout:
A. Three rounds not for time of:
Roll to Candlestick x 10-12 reps
Handstand Hold (Wall, Nose to Wall or Free standing) x 45-60 seconds
Double-Unders x 40-50 reps

B. "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Ab-mat Sit-ups
100 Air Squats

TIME CAP: 25-minutes
Comments

Today's Workout:
A. Three rounds not for time of:
Muscle-ups x 3-6 reps
(No MU, sub Ring Dips or Muscle-up Progressions)
Alternating Pistols x 10-12 reps

B. Hero Workout "Blake"
4 rounds for time, of:
100-ft. walking lunge with 45-lb. plate held overhead
30 Box Jumps (24/20")
20 Wall-ball Shots (20/14 lbs)
10 Handstand Push-ups

TIME CAP: 28 minutes
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk

*SAME AS LAST WEEK - dial in perfect positions. Start around 50% of 1-RM C&J and build over the 9 sets.

B. 3 rounds for time of:
Run 400 Meters
12 Squat Snatches (95/65 lbs)
21 Hand Release Push-ups

NO DROPPING BARBELLS FROM OVERHEAD!
Comments

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
Set 1 - 65% x 2 reps
Set 2 - 75% x 2 reps
Set 3 - 80% x 2 reps
Set 4 - 85% x 2 reps
Set 5 - 88% x 2 reps
Set 6 - 88+% x 2 reps

B. 5 rounds for max reps of:
1 minute of Sumo Deadlift High Pull (75/55 lbs)
1 minute of Push Press (75/55 lbs)
1 minute of Rowing (Calories)
Rest 1 minute

ABSOLUTELY NO DROPPING BARBELLS.
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

*SAME AS LAST WEEK - dial in perfect positions this week. Start around 50% of 1-RM and build over the 9 sets.

B. "Bodhi Akira"
6 rounds of:
13 Chest to Bar Pull-ups
17 Wall Ball Shots (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):
Jump to Split x 4 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

B. In teams of 3, complete as many rounds and reps in 25-minutes, of:
10 Reverse Lunges (95/65 lbs)
10 Shoulder to Overhead (95/65 lbs)
10 Burpees over the Barbell
---
400m Run

*Athlete 2 can start once Athlete 1 leaves for the 400 Meter Run. Athlete 3 starts when Athlete 2 leaves for the run, as long as Athlete 1 is back from run and resting, etc.
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70%

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 6 reps @ 2X11
(perform with 60-70% of 1-RM)

Work on positioning and mechanics.

B. Complete as many rounds and reps in 4-minutes of:
21 Hang Power Cleans (135/95 lbs)
21 Wall Balls (20/14 lbs to 10')
21 Cals on Assault Bike or Rower

Rest 4-minutes, then...

Complete as many rounds and reps in 4-minutes of:
15 Hang Power Cleans (135/95)
15 Wall Balls (20/14 lbs to 10')
15 Cals on Assault Bike or Rower

Rest 4-minutes, then...

Complete as many rounds and reps in 4-minutes of:
9 Hang Power Cleans (135/95)
9 Wall Balls (20/14 lbs to 10')
9 Cals on Assault Bike or Rower
Comments
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