Monday, April 24, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 5-6 reps @ 4111

Build over the 5 sets, prioritizing tempo over load. (Down 4 seconds, hold 1 second, stand up and reset.)

B. Three rounds for time of:
40/30 Calories on the Rower
30 Kettlebell Swings (53/35 lbs)
20 Hand-Release Push-ups

*Please focus on good push-up mechanics! No rolling off your belly/thighs, keep your feet together and in contact with the floor at all times.

Time cap: 20-minutes

Thursday, April 20, 2017

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Deadlifts (275/185 lbs)
10 Burpees over the Barbell
200 Meter Run

C. Three sets of:
V-ups x 20 reps
Reverse Hypers x 20 reps @ 1010
Rest as needed

Wednesday, April 19, 2017

Today's Workout:
A. 3 sets of:
Tall Jerk x 3 reps (light, focus on foot work)
Rest 60 seconds

Immediately followed by . . .

Every 2-minutes for 10-minutes (5 sets):
Jerk x 3 reps @ 75-80%

B. Three sets for times of:
500 Meter Row
10 Chest to Bar Pull-ups
20 Wall Ball Shots (20/14 lbs to 10')
30 Kettlebell Swings (53/35 lbs)
Rest 2 minutes

Tuesday, April 18, 2017

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

B. Complete rounds of 21-15-9 reps for time:
Power Clean (185/125 lbs)
Toes to Bar

Time cap: 18-minutes

C. Three sets of:
Glute-Ham Raises x 6-8 @ 21X1
Weighted Plank Hold x 60 seconds
Rest as needed

Monday, April 17, 2017

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets to something heavy for today)

B. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

C. Four sets of:
Row 350/300 meters
15 Burpee Box Jump Overs (24/20″)
Rest 60 seconds

Saturday, April 15, 2017

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Bench Press x 4-5 reps

Try to go up 5-10 lbs from April 1, 2017.

B. Teams of 3, parition reps however you like, complete the following for time:
Run 400 Meters (together)
75 Burpees over Bar
50 Hang Squat Cleans (135/95 lbs)
100 Toes to Bar
50 Hand Squat Cleans (135/95)
75 Burpees over Bar
Run 400 Meters (together)

Friday, April 14, 2017

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

B. Four sets for times of:
30 Calories on Rower
20 Wall Ball Shots (30/20 lbs to 10')
10 Deadlifts (275/185 lbs)
Rest 3 minutes

*Goal is to keep sets around 3-minutes.