Today's Workout:
A. Skill Warm-up:
2 sets with an empty barbell:
3 Muscle Snatch + 3 OHS + 3 Snatch Drops + 3 Zotts Press
Rest 60 seconds

B. Weightlifting:
Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-patella, floor)

Only move up in load if mechanics are perfect.

Followed by...

3 sets of:
Snatch Deadlift x 3 reps @ 90-95% of 1-RM Snatch
Rest 60 seconds

On the last rep or each set, take 5 full seconds to lower the weight back to the floor - going through good positioning.

C. Conditioning:
“Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

NO DROPPING BARS FROM OVERHEAD!

Time cap: 15-minutes

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Jerk-Grip Overhead Squat x 4 reps @ 3311

Focus on tempo and mobility, not load.

B. Complete as many rounds as possible in 20 minutes of:
Run 800 meters
10 Deadlifts (275/185 lbs)
Run 800 meters
50 Ab-mat Sit-ups

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

B. Complete as many cals as possible in 5-minutes:
5 Rounds of “The Chief” (135/95)
Max Calories on the Rower

Rest 5 minutes...

Complete as many cals as possible in 5-minutes:
4 Rounds of “The Chief” (135/95)
Max Calories on the Rower

Rest 5 minutes...

Complete as many cals as possible in 5-minutes:
3 Rounds of “The Chief” (135/95)
Max Calories on the Rower

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

B. Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Chest to Bar Pull-ups

Time cap: 15-minutes

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets) of:
Hang Clean + Clean + Jerk

Followed by…

Every 3 minutes, for 12 minutes (4 sets) of:
Clean & Jerk x 3 reps

B. 27-21-15-9 reps for time of:
Squat Cleans (95/65 lbs - NO DROPPING BARBELLS)
Ring Dips

Time cap: 20-minutes

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

B. Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 10 Burpee Box Jump Overs (55/35 lbs)
Minute 3 – 30 Double-Unders + 10 Toes-to-Bar

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-thigh, floor)

Followed by…

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%

B. For time:
Run 400 Meters
21 Overhead Squats (135/95 lbs)
Run 400 Meters
15 Overhead Squats (135/95 lbs)
Run 400 Meters
9 Overhead Squats (135/95 lbs)

Time cap: 18-minutes

Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Alternating Pistols x 16 reps (8 each leg)

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 4 Hang Squat Cleans + 4 Push Press (135/95 lbs)
Minute 2 – 20 Double-Unders + 8 Pull-ups
Minute 3 – 15/12 Cals on the Assault Bike

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%

B. "Diane's Sister"
21-15-9 rep rounds for time, of:
Deadlifts (275/185 lbs)
Strict Handstand Push-ups

Time cap: 18-minutes

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. 10-8-6-4-2 rep rounds for time, of:
Power Cleans (185/125 lbs)
Bar Muscle-ups

No Bar Muscle-ups, sub Chest to Bar Pull-ups (x2) or Ring Dips (x2).

Today's Workout:
A. 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. For time:
30 Burpee Box Jump-Overs (24″/20″)
30 Toes-to-Bar
30 Thrusters (95/65 lbs)

NO DROPPING BARBELLS FROM OVERHEAD!

C. "Optional Accessories"
Tabata L-Sit
8 sets of:
20 second L-Sit Hold
Rest 10 seconds

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

(Try to go heavier than last week - we want to see your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.)

B. In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
5 Front Squats (185/125 lbs)
10 Burpees over the Barbell

Rest 2 minutes, and then…

In Team of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes, of:
Row 250 Meters
10 Power Cleans (135/95 lbs)

Rest 2 minutes, and then...

In Teams of 2, alternating complete rounds, complete as many rounds and reps as possible in 8 minutes of:
10 Hang Power Snatches (95/65 lbs - NO DROPPING BAR!)
20 Double-Unders (Sub 40 Single-Unders)

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%

Followed by...

Every 2 minutes, for 6 minutes (3 sets):
Stiff-Legged Deadlift x 8 reps @ 75-80% of 1-RM Clean

B. For time:
27 Thrusters (95/65 lbs)
Run 400 Meters
21 Thrusters (95/65 lbs)
Run 400 Meters
15 Thrusters (95/65 lbs)
Run 400 Meters
9 Thrusters (95/65 lbs)
Run 400 Meters
6 Thrusters (95/65 lbs)
Run 400 Meters
3 Thrusters (95/65 lbs)

Time cap: 20-minutes
ABSOLUTELY NO DROPPING BARS FROM OVERHEAD!

Today's Workout:
A. Three sets not for time, of:
Bar Muscle-ups x 4-8 reps
Strict Handstand Push-ups x 8-12 reps
Alternating Pistols x 20 reps (10 each leg)

B. Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 4 Hang Squat Cleans + 4 Push Press (135/95 lbs)
Minute 2 – 20 Double-Unders + 8 Toes to Bar
Minute 3 – 10 Burpee Box Jump Overs (20″)

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 60-65% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 70-75% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 80-85% of 1-RM Clean & Jerk

*Final week of this hang in there!

B. 21-15-9 rep rounds of:
Deadlifts (225/155 lbs)
Cals on the Assault Bike or Rower

Time cap: 12-minutes

Happy 4th of July! Get outside and enjoy the holiday. See you for regular class schedule tomorrow, Wednesday, July 5, 2017.

Today's Workout:
Scheduling Reminder: We are CLOSED tomorrow in honor of the 4th of July! Enjoy the rest day and see you on Wednesday.
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 60-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 70-75% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 80-85% of 1-RM Snatch

*Final week of this hang in there!

B. 3 rounds for time, of:
60 Double-Unders
30 Wall Balls (20/14 lbs to 10')
15 Chest to Bar Pull-ups

Time cap: 18-minutes

Today's Workout:
Scheduling Reminder: We will be CLOSED on Tuesday, July 4, 2017 in honor of the 4th of July!
A. Every 2-minutes for 10-minutes (5 sets):
Narrow-Grip Overhead Squat x 3 reps @ 3311

(We want to see your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.)

B. "Championship F.G.B."
Five rounds for max reps, of:
1-minute of Wall-balls (20/14 lbs to 10' - CATCH BALL FOR GOOD REP)
1-minute of Sumo deadlift high-pull (75/55 lbs - NO DROPPING)
1-minute of Box Jump (20")
1-minute of Push-press (75/55 lbs - NO DROPPING)
1-minute of Row (Calories)
Rest 1-minute between rounds

The clock does not reset or stop between exercises. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*SEE RESULTS FROM MAY 13, 2017.