Saturday, July 4, 2015

Today's Workout:
Scheduling Reminder: We are following a NORMAL Class Schedule today - 8:30am and 10:00am classes.
A. Every 2 minutes, for 12 minutes (6 sets), complete:
Sets 1-5: Back Squat x 5 reps @ 83-85%
Set 6: Back Squat x Max Reps @ 83-85%

B. "Lumberjack 20"
For time:
20 Deadlifts (275/185 lbs)
Run 400m
20 KB swings (70/53 lbs)
Run 400m
20 Overhead Squats (115/75 lbs)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull-ups
Run 400m
20 Box Jump Overs (24/20")
Run 400m
20 Dumbbell Squat Cleans (45/35 lbs)
Run 400m

"Performance/Fitness"
For time:
20 Deadlifts (225-185/155-125 lbs)
Run 400m
20 KB swings (53/35 lbs)
Run 400m
20 Overhead Squats (75-65/55-45 lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups or Ring Rows
Run 400m
20 Step Overs (24/20")
Run 400m
20 Dumbbell Squat Cleans (30-20/20-10 lbs)
Run 400m

Friday, July 3, 2015

Today's Workout:
Scheduling Reminder: We will be following a modified Class Schedule TODAY, July 3rd - 8:30am and 10:00am classes only. Tomorrow, Saturday, July 4th, we will have a Normal Class Schedule - 8:30am and 10:00am classes.
A. Every two minutes, for 20 minutes (10 sets), complete:
Snatch x 1 rep

B. "Helen"
3 rounds for time, of:
Run 400 Meters
21 Kettlebell Swings (53/35 lbs)
12 Pull-ups

Time cap: 15-minutes

"Fitness"
3 rounds for time, of:
Run 300 Meters
21 Russian Kettlebell Swings
12 Jumping Pull-ups

Thursday, July 2, 2015

Today's Workout:
Scheduling Reminder: We will be following a modified Class Schedule tomorrow, July 3rd - 8:30am and 10:00am classes only. Saturday, July 4th, we will have a normal Class Schedule - 8:30am and 10:00am classes.
A. Every 2-minutes for 16-minutes (8 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 8 sets. Work on speed and good footwork.

B. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Sit-ups

Time cap: 12-minutes

"Fitness"
25-20-15-10-5 rep rounds for time, of:
Double-Under attempts
Sit-ups (use DBs for feet if necessary)

C. Three sets, not for time, of:
Hip Extension x 8-10 reps
Banded Face Pulls x 20-25 reps
Reverse Plank on Hands x 30-45 seconds
Rest as needed

Wednesday, July 1, 2015

Today's Workout:
Scheduling Reminder: We will be following a modified Class Schedule on Friday, July 3rd - 8:30am and 10:00am classes only. Saturday, July 4th, we will have a normal Class Schedule - 8:30am and 10:00am classes.
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 70%

B. For time:
80 Squats
70 Push-ups
60 One-legged squats, alternating
50-Calorie row
40 Single-arm overhead squats (35 lbs Dumbbell)
30 Handstand push-ups
20 Thrusters (35 lbs Dumbbells)
10 Muscle-ups

Time cap: 25-minutes

Scaling options:
"Performance"
For time:
60 Squats
50 Push-ups
40 One-legged squats, alternating
35-Calorie row
30 Single-arm overhead squats 
20 Handstand push-ups
15 Thrusters
10 Muscle-up Transition + Ring Dip

"Fitness"
For time:
40 Squats
35 Push-ups (knees)
30 Assisted One-legged squats, alternating
25-Calorie row
20 Single-arm overhead squats 
15 Handstand Kick-up + 3 second Hold
10 Thrusters
10 Muscle-up Transition

Tuesday, June 30, 2015

Today's Workout:
Scheduling Reminder: We will be following a modified Class Schedule on Friday, July 3rd - 8:30am and 10:00am classes only. Saturday, July 4th, we will have a normal Class Schedule - 8:30am and 10:00am classes.
A. Every two minutes, for 16 minutes (8 sets), complete:
Snatch from 2″ Below the Knee + Snatch

B. Five sets for times of:
5 Hang Squat Snatches (135/95 lbs)
10 Chest-to-Bar Pull-Ups
15 Box Jump Overs (24″/20″)
Rest 60 seconds

Monday, June 29, 2015

Today's Workout:
A. Every 90 seconds, for 9 minutes (6 sets), complete:
Front Squat x 3-4 reps @ 80-83%

B. Every 90 seconds, for 12 minutes (8 sets), complete:
Clean Grip Deadlift + Hang Clean + Power Clean

*Build in load over the course of the 8 sets

C. Four sets for times of:
5 Deadlifts (315/215 lbs)
15 Toes-to-Bar
Rest 60 seconds

Scheduling Reminder: In honor of the 4th of July, we will be following a Holiday Schedule on Friday - 8:30am and 10:00am classes only. Saturday, we will have normal schedule - 8:30am and 10:00am.

Saturday, June 27, 2015

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets), complete:
Sets 1-5: Back Squat x 5 reps @ 77-80%
Set 6: Back Squat x Max Reps @ 77-80%

B. In pairs, with only one person working at a time, complete:
75 Cals on the Rower
75 Box Jump Overs (24″/20″)
75 Toes-to-Bar
150 Wall Ball** (20/14 lbs to a 10′ target)
75 Toes-to-Bar
75 Box Jump Overs (24″/20″)
75 Cals on the Rower

**Wall Ball only counts if you catch the ball.
Time cap: 25-minutes