Tuesday, June 27, 2017

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. Every 4-minutes for 20-minutes (5 sets):
20 Wall Ball Shots (20/14 lbs to 10')
15 Toes to Bar
10 Burpees

Monday, June 26, 2017

Today's Workout:
PLEASE MAKE SURE YOU ARE SIGNING UP FOR CLASSES ON MINDBODY. If your MINDBODY is not working properly, please make sure you see Kate or email Coach Elyse.
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1-RM Snatch

B. For Time:
800m Run
40/30 Cals on the Assault Bike or Rower
30 Kettlebell Swings (70/53 lbs)
20 Strict Handstand Push-ups

Saturday, June 24, 2017

Today's Workout:
REMINDER: PLEASE MAKE SURE YOU SIGN INTO CLASSES ON MINDBODY.
A. Every 2 minutes, for 10 minutes (5 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

SAME AS LAST WEEK, try to go up in load from last Saturday.

B. Complete as many rounds and reps as possible in 4-minutes, of:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95 lbs)

Rest exactly 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105 lbs)

Rest exactly 4-minutes, then...

Complete as many rounds and reps as possible in 4-minutes, of:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/125 lbs)

Friday, June 23, 2017

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-75%

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 75-80% of 1-RM

Work on positioning and mechanics.

B. 3 rounds for time, of:
400 Meter Run
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Today's Workout:
REMINDER: PLEASE MAKE SURE YOU SIGN INTO CLASSES ON MINDBODY.
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 8 reps @ 70%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 70-75% of 1-RM

Work on positioning and mechanics.

B. Complete as many rounds and reps as possible in 15-minutes, of:
60 Double-Unders
30 Calorie Row
15 Deadlifts (225/155 lbs)

Thursday, June 22, 2017

Today's Workout:
A. Three rounds not for time of:
Roll to Candlestick x 10-12 reps
Handstand Hold (Wall, Nose to Wall or Free standing) x 45-60 seconds
Double-Unders x 40-50 reps

B. "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Ab-mat Sit-ups
100 Air Squats

TIME CAP: 25-minutes
Today's Workout:
A. Three rounds not for time of:
Muscle-ups x 3-6 reps
(No MU, sub Ring Dips or Muscle-up Progressions)
Alternating Pistols x 10-12 reps

B. Hero Workout "Blake"
4 rounds for time, of:
100-ft. walking lunge with 45-lb. plate held overhead
30 Box Jumps (24/20")
20 Wall-ball Shots (20/14 lbs)
10 Handstand Push-ups

TIME CAP: 28 minutes