Thursday, October 16, 2014


Scheduling Update: With Tropical Storm Ana approaching the Hawaiian Islands, please check-in with our social media and website for updates on this weekends events, including Saturday classes, the Sunday Double-Under clinic and Barbell Club. Thanks!
Today's Workout:
A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B. Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

C. Three sets, not for time, of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
Weighted Plank Hold x 60 seconds

"Performance"
A. Three sets of:
60 seconds of Hollow Rocks
(If you don't have hollow rocks, sub hold)
Rest 30 seconds
60 seconds of Overhead Plate Hold
Rest 30 seconds

B. Same as above.

C. Three sets of:
Banded Good Mornings x 8-10 reps @ 30X1
Plank Hold x 60 seconds

Wednesday, October 15, 2014

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges
Minute 2 – 10 Unbroken Wall Ball Shots
Minute 3 – 10 Toes to Bar

Idea is to go Unbroken on the Wall Balls, if you are good at Wall Balls, challenge yourself to 15 Unbroken Wall Ball Shots.

"Performance"
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

Load by feel and build over the course of the 10 sets.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Walking Lunges
Minute 2 – 10 Wall Ball Shots
Minute 3 – 10 Ab-mat Sit-ups

Tuesday, October 14, 2014

Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.

B. Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

"Performance"
A. Same as above.

B. Two sets for mac reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Push-ups
2 Minutes of Pull-ups or Ring Rows
Rest 4-minutes

Monday, October 13, 2014

Today's Workout:
Scheduling Reminder: We are operating on a regular Class Schedule today. Thanks!
A. Every 90 seconds for 5 sets:
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Immediately followed by…
Every 90 seconds for 5 sets:
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Immediately followed by…
Every 90 seconds for 5 sets:
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Try not to let the load of the barbell go down, be strategic about your loading.

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings

Sub L-seated Dumbbell Presses

"Performance"
A. Same as above.

B. Same as above.

Saturday, October 11, 2014

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

B. Every 3 minutes, for 24 minutes (8 sets):
Run 200 Meters
10 Box Jump-Overs (24″/20″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

Friday, October 10, 2014

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

B. Five rounds for time of:
3 Muscle-Ups (6 Ring Dips with pause on top)
6 Shoulder to Overhead (155/105 lbs)
9 Handstand Push-Ups (kipping okay)
12 Pull-Ups*

*If you are proficient at Pull-ups, sub Chest to Bars.

"Performance"
A. "Performance"
Every two minutes, for 16 minutes (8 sets):
Push Press x 2 reps

Load by feel and build over the course of the 8 sets.

B. "Performance"
Five rounds for time, of:
Run or Row 200 Meters
6 Push Press
9 Hand Release Push-ups
12 Supinated Ring Rows