Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 4 minutes (2 sets):
3-Position Clean + Jerk @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pull + Clean & Jerk @ 90%

B. Against a 4-minute running clock, complete the following for times:
100 Double-Unders
30 Wall Ball Shots (30/20 lbs to 10 ft - MUST CATCH BALL)
Chest to Bar Pull-ups x Max Reps in remaining time
Rest 3 minutes, then repeat for a total of 3 sets.

C. Three sets of:
GHD Hip Extension x 15-20 reps
V-ups x 15-20 reps
Rest as needed

Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5-6 reps @ 75%

Try to hold 6 reps for as long as possible.

B. Every minute, on the minute, for 21 minutes (7 Rounds):
Minute 1: 8 Toes to Bar + 4 Deadlifts (225/155 lbs)
Minute 2: 10 Kettlebell/DBs Thrusters (53/35 lbs)
Minute 3: 15/10 Calories of Rowing

Please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and/or 5:00pm classes. We apologize in advance for the inconvenience.

Today's Workout:
Scheduling Reminder: We will be following a HOLIDAY Schedule on Monday, September 5th - 7:00am, 8:30am, and 10:00am classes only! Also, please keep checking the blog and/or Facebook page for updates on the 2 hurricanes headed our way. This may disrupt our normal class schedule with very little notice.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%, 85++%

B. Complete as many rounds and reps as possible in 16-minutes, of:
3/2 Muscle-Ups
6 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders

No muscle-ups, sub 6 Ring Dips.

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15-20 reps
Rest as needed

*This is NOT for time, but move with purpose from movement to movement.

Please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and/or 5:00pm classes. We apologize in advance for the inconvenience.

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

Followed by...

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75%

B. In pairs...
Complete the following for time:
50 Air Squats; 5 Ground to Overhead (185/125 lbs)
40 Air Squats; 4 Ground to Overhead
30 Air Squats; 3 Ground to Overhead
20 Air Squats; 2 Ground to Overhead
10 Air Squats; 1 Ground to Overhead

Rest 5-minutes, then...

In pairs, complete the following for time:
50-35-20 reps of:
Wall Ball Shots (20/14 lbs to 10 ft, ball may not touch the ground until reps are completed)
Toes to Bar

Rest 5-minutes, then...

For time:
1600 Meter Run (400 Meter relays)

Today's Workout:
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single

B. For time:
30 Cals on the Rower
30 Deadlifts (225/155 lbs)
30 Chest-to-Bar Pull-Ups

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15-20 reps
Rest as needed

*This is NOT for time, but move with purpose from movement to movement.

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Keep these light and work pressing/footwork mechanics.

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-6 = 1 rep @ 90-95%
*Sets 7-8 = 1 rep @ 95+%

B. In teams of 2, with only one barbell and only one athlete working at a time, complete the following for time:
AMRAP in 20-minutes:
25 Squat Cleans (155/105 lbs)
400m Run (together)
20 Squat Cleans (185/125 lbs)
400m Run (together)
15 Squat Cleans (205/145 lbs)
400m Run (together)
10 Squat Cleans (225/155 lbs)
400m Run (together)
Max reps at 245/165 lbs

*Scaled: 115/75, 135/95, 155/105, 185/125, then max reps at 205/145

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%, 85+%

B. For time:
30 Power Snatches (95/65 lbs)
30 Burpees over the Bar
30 Thrusters (95/65 lbs)
30 Burpees over the Bar
30 Power Snatches (95/65 lbs)

No dropping barbells from overhead!

C. "optional"
10-15 minutes of static stretching.

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. 3 sets of:
Muscle-ups x 3-6 reps
(No Muscle-ups, sub Ring Dips x 6-10 reps)
Strict Handstand Push-ups x 8-20 reps
L-sit Hold x 30 seconds

B. Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 7 reps @ 70%

C. Every minute, on the minute, for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20”)
Minute 2: 15 Wall Ball Shots (20/14 lbs to 10 ft - must catch the ball for a good rep)
Minute 3: 20 Double Unders + 8 Toes-to-Bar

Today's Workout:
Please please please remember to sign-in for classes on MINDBODY. If you do not sign-in and show up, you may be asked to wait till the next class if a class is full. Also, important reminder, please NO out-of-town visitors at our 4:00pm and 5:00pm classes. We apologize in advance for the inconvenience.
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Unbroken Deadlifts (135/95 lbs)
12 Unbroken Alternating Reverse Lunges (135/95 lbs)
9 Unbroken Push Press (135/95 lbs)

*Unbroken - if you cannot complete the desired rep range unbroken, you will start back at zero.

C. "Optional Accessories"
One set of:
50 Strict Toes to Bar

No Strict T2B, sub hanging strict straight leg L-lifts.

Today's Workout:
Scheduling Reminder: We will be following a slightly modified schedule this Friday, August 19th, in honor of Statehood Day -- we will have all classes except the 6:00pm class!
A. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Keep these light and work pressing/footwork mechanics.

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-7 = 1 rep @ 90-95%

B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Cals on the Rower
15 Box Jump Overs (24/20")
15 Kettlebell Goblet Squats (2/1.5-pood)

C. Three sets of:
Hollow Hold x 30 seconds
Ab Wheel x 15 reps
L-seated Leg Lifts x 10 reps
Rest as needed

Today's Workout:
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 80-85% of today’s heavy single

B. Ten rounds for time of:
10 Thrusters (95/65 lbs)
10/7 Strict Handstand Push-Ups

No HSPU, sub Hand-release Push-ups. Absolutely NO DROPPING THE BARBELLS from overhead.

Time cap: 20-minutes

C. Three sets of:
Banded Good Mornings x 20 reps
Weighted Chin-ups x 10-12 reps
Rest 2-3 minutes between sets

*This is NOT for time, but move with purpose from movement to movement.

Today's Workout:
Scheduling Reminder: We will be following a slightly modified schedule this Friday in honor of Statehood Day -- we will have all classes except the 6:00pm class!
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80+%

B. Complete as many rounds and reps as possible in 8-minutes, of:
3 Power Snatch (95/65 lbs)
3 Toes to Bar
6 Power Snatch
6 Toes to Bar
9 Power Snatch
9 Toes to Bar
12 Power Snatch
12 Toes to Bar
...so on up the ladder till time expires.

ABSOLUTELY NO DROPPING THE BARBELL FROM OVERHEAD.

C. Optional Conditioning Session
Running
Three rounds:
300 meters @ 80%
200 meters @ 50%
300 meters @ 80%
200 meter walk

Total Distance: 3000 meters

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Full + Quarter Front Squat x 2 reps

Build over the course of the 8 sets.

B. Every minute on the minute for 24 minutes (8 Sets):
Minute 1: 5/3 (Unbroken) Bar Muscle-Ups
Minute 2: 10 Kettlebell Thrusters (53/35 lbs)
Minute 3: 15/10 Calories of Rowing or Airbike

ABSOLUTELY NO DROPPING THE KETTLEBELL.

C. "Optional Accessories"
10 Minutes of Static Stretching

Please do not get lazy about signing into class.

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean + Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 80%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean Pull + Clean @ 85+%

B. For time:
30 Power Cleans (205/135 lbs)
30 Burpees over the Bar
30 Chest-to-Bar Pull-Ups

C. Three sets of:
Dumbbell Bulgarian Split Squats x 16-20 reps (8-10 each side)
Dumbbell Floor Press x 10-12 reps
Rest as needed

This is not for time, but move with purpose from movement to movement.

Today's Workout:
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75-80% of today’s heavy single

B. 2 rounds for time, of:
20 Wall Balls (30/20 lbs to 10 ft - MUST CATCH BALL)
20 Toes to Bar
20 Wall Balls (30/20 lbs to 10 ft - MUST CATCH BALL)
20 Hand Release Push-ups

Time cap: 18-minutes

C. "Optional Accessories"
3 sets of:
5 Ring Dips
(Pause for a full two seconds at the bottom and top of each repetition.)
5 Strict Chest to Bar Pull-ups
(Pause for a full two seconds at the bottom and top of each repetition.)
Rest as needed

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 80%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Clean Pull + Clean + Jerk @ 85-90%

B. Every minute on the minute for 21 minutes (7 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20”)
Minute 2: 10 Kettlebell Thrusters (53/35 lbs)
Minute 3: 20 Double-Unders + 10/7 Pull-ups

ABSOLUTELY NO DROPPING THE KETTLEBELL.

C. Three sets of:
Face-up GHD Straight Body Hold x 45-60 seconds
Weighted Plank Hols x 45-60 seconds
Rest as needed

Today's Workout:
A. 3 sets not for time, of:
Bar Muscle-ups x 4-8 reps
Strict Handstand Push-ups x 12-20 reps
Overhead Kettlebell Walking Lunges x 20 steps

B. Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

C. 3 rounds for time, of:
500 Meter Row
400 Meter Run
30 Ab-mat Sit-ups

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 70-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch High Pull + Snatch @ 80-85%

B. 21-15-9 rep rounds for time, of:
Overhead Squats (135/95 lbs)
Burpees over the Bar

Time cap: 15-minutes

C. Three sets of:
Glute Ham Raises x 8 reps @ 2211
Rest as needed
Banded Good Mornings x 15 reps @ 21X1
(focus on perfect positioning and hamstring activation, don’t worry about depth)
Rest as needed

Today's Workout:
A. 3 sets not for time, of:
Bar Muscle-ups x 4-8 reps
Overhead Kettlebell Walking Lunges x 20 steps

B. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

C. In pairs, complete the following for time:
100 Cals on Rower (while partner holds top of the Deadlift)
75 Wall Ball Shots (30/20 lbs to 10 feet - ball may not touch ground until all 75 reps are completed)
50 Deadlifts (275/185 lbs - while partner hangs from pull-up bar)
25 Synchronized Burpees over the Bar

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after your last jerk of each set)

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Shoulder Press x 10 reps

Goal is three heavy working sets.

B. 3 rounds for time, of:
Run 400 Meters
21 Thrusters (95/65 lbs)
12 Strict Handstand Push-ups

NO DROPPING THE BAR FROM OVERHEAD.

C. "Optional Accessories"
For completion:
Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

Today's Workout:
A. In 15 minutes or less, build to today’s “heavy” (once it feels "heavy" or mechanics breakdown, shut it down)…
Back Squat x 1 rep

Immediately followed by...

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single

B. 7 rounds for time of:
10 Sumo Deadlift high pulls (95/65 lbs)
10 Ring Dips

ABSOLUTELY NO DROPPING BARS!
Time cap: 15-minutes

C. "Optional Accessories"
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats

Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats

Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat

Build over the 9 sets.

B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 30 Double-Unders + 10/7 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (155/105 lbs)
Minute 3 – 10 Burpee Box Jump Overs (24/20")

C. "Optional Accessories"
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed

Please remember to sign-in for classes on MINDBODY. If you are having issues with your account, please email Coach Elyse as soon as possible.

Today's Workout:
A. 3 sets not for time, of:
Bar Muscle-ups x 4-8 reps
Strict Handstand Push-ups x 8-20 reps
Double-Unders x 30-40 reps

B. Every 2-minutes for 10-minutes (5 sets):
Pause Front Squat @ 24X1 + 2 Front Squats

Goal is to match or improve on the four heaviest loads used last Monday.

C. For time:
30 Toes to Bar
30 Calorie Row
15 Overhead Squats (135/95 lbs)
30 Calorie Row
15 Overhead Squats (135/95 lbs)
30 Calorie Row
30 Toes to Bar

Please remember to sign-in for classes on MINDBODY. If you are having issues with your account, please email Coach Elyse as soon as possible.

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Hang Snatch x 3 reps @ 70-75% of 1-RM Snatch

Pause for a count of “one-one-thousand” at mid-thigh before each of the three reps, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

Followed by....

Every 2-minutes for 6-minutes (3 sets):
Snatch Pull x 6 reps @ 85% of 1-RM Snatch

B. "The Chief"
5 sets of:
Complete as many rounds and reps as possible in 3-minutes, of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1-minute

C. "Optional Accessories"
4 sets of the following complex:
5 STRICT C2B + 5 C2B Pull ups + 5 Pull ups
Rest as needed

Scaled Version:
4 sets of the following complex:
5 STRICT Pull-ups + 5 Pull ups + 5 Ring Rows
Rest as needed