Today's Workout:
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single

B. For time:
30 Cals on the Rower
30 Deadlifts (225/155 lbs)
30 Chest-to-Bar Pull-Ups

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15-20 reps
Rest as needed

*This is NOT for time, but move with purpose from movement to movement.
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Keep these light and work pressing/footwork mechanics.

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-6 = 1 rep @ 90-95%
*Sets 7-8 = 1 rep @ 95+%

B. In teams of 2, with only one barbell and only one athlete working at a time, complete the following for time:
AMRAP in 20-minutes:
25 Squat Cleans (155/105 lbs)
400m Run (together)
20 Squat Cleans (185/125 lbs)
400m Run (together)
15 Squat Cleans (205/145 lbs)
400m Run (together)
10 Squat Cleans (225/155 lbs)
400m Run (together)
Max reps at 245/165 lbs

*Scaled: 115/75, 135/95, 155/105, 185/125, then max reps at 205/145
Comments

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%, 85+%

B. For time:
30 Power Snatches (95/65 lbs)
30 Burpees over the Bar
30 Thrusters (95/65 lbs)
30 Burpees over the Bar
30 Power Snatches (95/65 lbs)

No dropping barbells from overhead!

C. "optional"
10-15 minutes of static stretching.
Comments

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. 3 sets of:
Muscle-ups x 3-6 reps
(No Muscle-ups, sub Ring Dips x 6-10 reps)
Strict Handstand Push-ups x 8-20 reps
L-sit Hold x 30 seconds

B. Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 7 reps @ 70%

C. Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20”)
Minute 2: 15 Wall Ball Shots (20/14 lbs to 10 ft - must catch the ball for a good rep)
Minute 3: 20 Double Unders + 8 Toes-to-Bar
Comments

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Unbroken Deadlifts (135/95 lbs)
12 Unbroken Alternating Reverse Lunges (135/95 lbs)
9 Unbroken Push Press (135/95 lbs)

*Unbroken - if you cannot complete the desired rep range unbroken, you will start back at zero.

C. "Optional Accessories"
One set of:
50 Strict Toes to Bar

No Strict T2B, sub hanging strict straight leg L-lifts.
Comments

Today's Workout:
Scheduling Reminder: We will be following a slightly modified schedule this Friday, August 19th, in honor of Statehood Day -- we will have all classes except the 6:00pm class!
A. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Keep these light and work pressing/footwork mechanics.

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-7 = 1 rep @ 90-95%

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Cals on the Rower
15 Box Jump Overs (24/20")
15 Kettlebell Goblet Squats (2/1.5-pood)

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15 reps
L-seated Leg Lifts x 10 reps
Rest as needed
Comments

Today's Workout:
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 80-85% of today’s heavy single

B. Ten rounds for time of:
10 Thrusters (95/65 lbs)
10/7 Strict Handstand Push-Ups

No HSPU, sub Hand-release Push-ups. Absolutely NO DROPPING THE BARBELLS from overhead.

Time cap: 20-minutes

C. Three sets of:
Banded Good Mornings x 20 reps
Weighted Chin-ups x 10-12 reps
Rest 2-3 minutes between sets

*This is NOT for time, but move with purpose from movement to movement.
Comments

Today's Workout:
Scheduling Reminder: We will be following a slightly modified schedule this Friday in honor of Statehood Day -- we will have all classes except the 6:00pm class!
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80+%

B. Complete as many rounds and reps as possible in 8-minutes, of:
3 Power Snatch (95/65 lbs)
3 Toes to Bar
6 Power Snatch
6 Toes to Bar
9 Power Snatch
9 Toes to Bar
12 Power Snatch
12 Toes to Bar
...so on up the ladder till time expires.

ABSOLUTELY NO DROPPING THE BARBELL FROM OVERHEAD.

C. Optional Conditioning Session
Running
Three rounds:
300 meters @ 80%
200 meters @ 50%
300 meters @ 80%
200 meter walk

Total Distance: 3000 meters
Comments

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Full + Quarter Front Squat x 2 reps

Build over the course of the 8 sets.

B. Every minute on the minute for 24 minutes (8 Sets):
Minute 1: 5/3 (Unbroken) Bar Muscle-Ups
Minute 2: 10 Kettlebell Thrusters (53/35 lbs)
Minute 3: 15/10 Calories of Rowing or Airbike

ABSOLUTELY NO DROPPING THE KETTLEBELL.

C. "Optional Accessories"
10 Minutes of Static Stretching

Please do not get lazy about signing into class.
Comments

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 80%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean Pull + Clean @ 85+%

B. For time:
30 Power Cleans (205/135 lbs)
30 Burpees over the Bar
30 Chest-to-Bar Pull-Ups

C. Three sets of:
Dumbbell Bulgarian Split Squats x 16-20 reps (8-10 each side)
Dumbbell Floor Press x 10-12 reps
Rest as needed

This is not for time, but move with purpose from movement to movement.
Comments
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