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

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.

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

Today's Workout:
A. Every 90 seconds, for 15-minutes (10 sets):
Cleans x 2 reps

I want a medium, medium heavy weight.

B. Four sets of:
25/20 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
5 Ground to Overhead (155/105 lbs)
Rest 4 minutes

Your goal is to keep each set around 4-minutes.

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets), complete:
Push Jerk x 2 reps

B. For time:
50 Alternating One-legged Squats
25 Dips
40 Alternating One-legged Squats
20 Dips
30 Alternating One-legged Squats
15 Dips
20 Alternating One-legged Squats
10 Dips
10 Alternating One-legged Squats
5 Dips

Time cap: 20-minutes

Scaling Options:
Beginner:
Cut the number of reps in half and sub the following...
Split Lunges
Negative Dips or Banded Dips

Intermediate:
Using a KB or DB for leverage in the One-legged Squat, and/or placing a plate under the heel. Also, decreasing the volume of the Ring Dips, if you know you cannot consecutively maintain 2-3 reps at a time.

Today's Workout:
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65-75%

B. Every 8 minutes, for 24 minutes (3 sets), complete:
800 Meter Run
12 Deadlifts (225/155 lbs)
12 Toes to Bar

If you know 800 Meters is too much for you, please shorten the run. We'd like to see at the very least, 1 minute of rest before beginning the next set.

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets), complete:
Snatch Pull + Snatch

B. 5 sets for max reps:
Against a 2-minute running clock, complete:
350 Meter Row
Double-Unders x Max Reps
Rest 2 minutes

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets), complete:
Front Squat x 4-5 reps @ 75-80%

B. Every 2-minutes for 16-minutes (8 sets), complete:
3 Clean Pulls to Mid-Patella + 1 Clean

Work perfect positioning on the pulls.

C. Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95 lbs)
4 Chest-to-Bar Pull-Ups
4 Thrusters (135/95 lbs)
6 Chest-to-Bar Pull-Ups
6 Thrusters (135/95 lbs)
8 Chest-to-Bar Pull-Ups
8 Thrusters (135/95 lbs)
. . . and so on up the ladder

Today's Workout:
A. Every two minutes, for 16 minutes (8 sets), complete:
3-Position Clean + Jerk
(high hang, mid thigh, floor, then jerk)

B. Three sets for times of:
Row 500 Meters
15 Deadlifts (225/155 lbs)
25 Pull-Ups
Rest 3 minutes

Important Reminder: Monday, June 22nd, the water will be shutoff from 7:00-9:00am. We apologize in advance for any inconvenience this may cause.

Today's Workout:
A. Three sets, not for time, of:
Strict Handstand Push-ups x 4-10 reps
Alternating Pistols x 12-16 reps
Double-Unders x 40-50 reps

B. Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 70-90%

C. For time:
Run 3 Miles (12 x 400 Meter) or Row 5000 Meters

Focus on efficiency, mechanics and rhythmic breathing.

Important Reminder: Monday, June 22nd, the water will be shutoff from 7:00-9:00am. We apologize in advance for any inconvenience this may cause.

Today's Workout:
A. Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

B. For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 12/10 Calories of Row or Assault Bike
Minute 2 – 10 Chest-to-Bar Pull-Ups
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

Today's Workout:
A. Every minute on the minute for 6 minutes (6 sets), complete:
Snatch Balance x 1 rep

Goal is to work up to a heavy-ish load.

B. Every two minutes, for 20 minutes (10 sets), complete:
3-Position Snatch
(High-Hang, Mid-Thigh, 2″ below the knee)

C. Complete as many rounds and reps as possible in 4 minutes of:
Power Snatch (95/65 lbs) x 10 reps
Double-Unders x 30 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 8 minutes of:
Dumbbell Push Press x 10 reps
Hand-Release Push-Ups x 10 reps
(53/35 lbs) Kettlebell Swings x 15 reps

Today's Workout:
A. Every 2 minutes, for 12 minutes (6 sets), complete:
Front Squat x 5-6 reps @ 70-75%

B. Every 90 seconds, for 15 minutes (10 sets), complete:
Clean from Mid-Thigh x 2 reps

C. Complete as many rounds and reps as possible in 7 minutes of:
20 Wall Ball Shots (30/20 lbs to 10 ft)
15 Toes to Bar

Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 75-80%
*Set 2 – 4 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
Rest 2-3 minutes between sets.

B. In loving memory of...
"Ryan Muramoto"
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 34-minutes:
100 Burpee Box Jump Overs (24/20")
800 Meter Run (together)
100 Wall Ball Shots (30/20 lbs)
800 Meter Run (together)
100 Double-Unders (each athlete)
800 Meter Run

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets), complete:
Clean & Jerk

Let mechanics dictate load.

B. For time:
Row 1000 Meters
50/35 Handstand Push-Ups

When the clock hits 10:00...

Complete as many rounds and reps as possible in 5 minutes of:
15/10 Ring Dips
30 Double-Unders

Reminder: Tomorrow, Saturday, June 13th will be Coach Shay's last time coaching Saturday classes. She will be leaving for good on the 18th, so please come by and make her classes memorable.

Today's Workout:
A. Three sets not for time, of:
1 Muscle-Up + 5 Ring Dips
10 Alternating Pistols (5 per leg)
40 Double Unders

B. Every two minutes, for 16 minutes (8 sets), complete:
Pause Split Jerk + Jerk

Work up to a heavy weight. For Pause Split Jerk: dip and pause for 1-2 seconds, then jerk.

3 sets of:
Push Press x 5 reps.

Work up to a weight where the fifth rep is heavy, but no fails.

C. Please choose 2-3 things off of Coach Josh's Accessory board.

Today's Workout:
A. Every 2 minutes for 12 minutes (6 sets):
Deadlift x 2 reps @ 80-85%

B. Every 5 minutes, for 20 minutes (4 sets), for times:
Run 400 Meters
10 Burpees
12 Chest-to-Bar Pull-Ups

C. Please choose 2-3 accessories off of Coach Josh's board.

We are operating on a normal Class Schedule tomorrow, Thursday, June 11th (Kamehameha Day).

Today's Workout:
A. Every 90 seconds, for 9 minutes (6 sets), complete:
Muscle Snatch (from floor) + Snatch Balance + Overhead Squat

B. Every 90 seconds, for 12 minutes (8 sets), complete:
High Hang Snatch + Hang Snatch @ 75+%

C. Complete as many rounds and reps as possible in 4 minutes of:
Row 12 calories
12 Toes to Bar
12 Box Jump Overs (24″/20″)
Rest 4 minutes; repeat for a total of 3 sets.

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 6 reps @ 75%
*Set 3 – 2 rep @ 80%
*Set 4 – 4 reps @ 75%
*Set 5 – 6 reps @ 80%
*Set 6 – 2 rep @ 85%

B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Clean + Hang Clean

C. Three sets for times of:
5 Power Cleans (185/135 lbs)
20 Wall Ball Shots (30/20 lbs to 10 ft)
Rest 3 minutes

Today's Workout:
A. Every 10 minutes, for a total of three sets, complete the following as
quickly as possible, and then rest the remainder of the 10 minutes:
Run 1200 Meters
20 Kettlebell Swings (70/53 lbs)
15 Chest-to-Bar Pull-Ups

B. Back Squats
*Set 1 – 10 reps @ 75%
*Set 2 – 8 reps @ 80%
*Set 3 – 6 reps @ 85%
Rest 2-3 minutes

Today's Workout:
A. Every minute, on the minute, for 15 minutes, complete:
Power Clean + Power Jerk

Build over the course of the 15 sets.

B. Four sets, against a 3-minute running clock, of:
Row 30/25 Calories
15 Shoulder to Overhead (135/95 lbs)
Max Rep Wall Ball Shots (20/14 lbs to 10 ft)
Rest 3 minutes

Today's Workout:
A. Three sets, not for time, of:
Strict Toes to Bar x 6-8 reps
Alternating Pistols x 12-16 reps
Nose to Wall Handstand Hold x 30-45 seconds

B. Every 2-minutes for 12-minutes (6 sets):
Deadlift x 3 reps @ 75-80% @ 11X1

C. For time:
50 Box Jump Overs (24/20")
25 Handstand Push-ups
40 Box Jump Overs
20 Handstand Push-ups
30 Box Jump Overs
15 Handstand Push-ups
20 Box Jump Overs
10 Handstand Push-ups
10 Box Jump Overs
5 Handstand Push-ups

Today's Workout:
A. Every minute, on the minute, for 4 minutes (4 sets):
Tall Jerks x 3 reps

and then …

Every two minutes, for 12 minutes (6 sets), complete:
Split Jerk x 2 reps @ 75-85%

B. Every minute, on the minute, for 20 minutes (10 sets):
Even Minutes – 10 Thrusters (95/65 lbs)
Odd Minutes – 4/3 Muscle-Ups OR 10 Ring Dips

60+: 65/45 lbs; 1 Muscle Up OR 5 Ring Dips

Today's Workout:
A. Every minute, on the minute, for 6 minutes:
Drop Snatch + Overhead Squat

Immediately followed by...

Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1.1 rep
(rest 10 seconds between singles)

Load by feel, prioritize speed and mechanics over load.

B. Every 4-minutes, for 16-minutes (4 sets):
Row 500 Meters

*These need to be sprints, don’t leave anything in the tank for each set.

Today's Workout:

A. Every 90 seconds, for 12 minutes (8 sets), complete:

Front Squat

Sets 1-2 – 3 reps @ 75%

Sets 3-4 – 2 reps @ 80%

Sets 5-6 – 2 reps @ 85%

Sets 7-8 – 1 rep @ 90+%

B. Every 90 seconds, for 12 minutes (8 sets), complete:

Clean x 1.1.1 @ 80+%

(rest 10 seconds between singles)

C. Every 2:30, for 10 minutes (4 sets), of:

315/225 lbs. Deadlift x 5 reps

Toes-to-Bar x 15 reps