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
Alternating Pistols x 16 reps (8 each leg)

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 4 Hang Squat Cleans + 4 Push Press (135/95 lbs)
Minute 2 – 20 Double-Unders + 8 Pull-ups
Minute 3 – 15/12 Cals on the Assault Bike
Comments

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%

B. "Diane's Sister"
21-15-9 rep rounds for time, of:
Deadlifts (275/185 lbs)
Strict Handstand Push-ups

Time cap: 18-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

B. 10-8-6-4-2 rep rounds for time, of:
Power Cleans (185/125 lbs)
Bar Muscle-ups

No Bar Muscle-ups, sub Chest to Bar Pull-ups (x2) or Ring Dips (x2).
Comments

Today's Workout:
A. 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. For time:
30 Burpee Box Jump-Overs (24″/20″)
30 Toes-to-Bar
30 Thrusters (95/65 lbs)

NO DROPPING BARBELLS FROM OVERHEAD!

C. "Optional Accessories"
Tabata L-Sit
8 sets of:
20 second L-Sit Hold
Rest 10 seconds
Comments

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

(Try to go heavier than last week - we want to see your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.)

B. In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
5 Front Squats (185/125 lbs)
10 Burpees over the Barbell

Rest 2 minutes, and then…

In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
Row 250 Meters
10 Power Cleans (135/95 lbs)

Rest 2 minutes, and then...

In Teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Snatches (95/65 lbs - NO DROPPING BAR!)
20 Double-Unders (Sub 40 Single-Unders)
Comments

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Stiff-Legged Deadlift x 8 reps @ 75-80% of 1-RM Clean

B. For time:
27 Thrusters (95/65 lbs)
Run 400 Meters
21 Thrusters (95/65 lbs)
Run 400 Meters
15 Thrusters (95/65 lbs)
Run 400 Meters
9 Thrusters (95/65 lbs)
Run 400 Meters
6 Thrusters (95/65 lbs)
Run 400 Meters
3 Thrusters (95/65 lbs)

Time cap: 20-minutes
ABSOLUTELY NO DROPPING BARS FROM OVERHEAD!
Comments

Today's Workout:
A. Three sets not for time, of:
Bar Muscle-ups x 4-8 reps
Strict Handstand Push-ups x 8-12 reps
Alternating Pistols x 20 reps (10 each leg)

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 4 Hang Squat Cleans + 4 Push Press (135/95 lbs)
Minute 2 – 20 Double-Unders + 8 Toes to Bar
Minute 3 – 10 Burpee Box Jump Overs (20″)
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 @ 60-65% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 70-75% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 80-85% of 1-RM Clean & Jerk

*Final week of this hang in there!

B. 21-15-9 rep rounds of:
Deadlifts (225/155 lbs)
Cals on the Assault Bike or Rower

Time cap: 12-minutes
Comments

Happy 4th of July! Get outside and enjoy the holiday. See you for regular class schedule tomorrow, Wednesday, July 5, 2017.
Comments

Today's Workout:
Scheduling Reminder: We are CLOSED tomorrow in honor of the 4th of July! Enjoy the rest day and see you on Wednesday.
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 70-75% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 80-85% of 1-RM Snatch

*Final week of this hang in there!

B. 3 rounds for time, of:
60 Double-Unders
30 Wall Balls (20/14 lbs to 10')
15 Chest to Bar Pull-ups

Time cap: 18-minutes
Comments
See Older Posts...