Today's Workout:
A. Every 2 minutes for 14 minutes (7 sets):
3-position Power Snatch
(High Hang, Mid-thigh, and Floor)

Immediately followed by...

Every 2 minutes, for 6 minutes (3 sets):
4-Stop Halting Snatch Deadlift x 1 rep @ 95-100% of 1-RM Snatch
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

B. Complete as many rounds and reps as possible in 6-minutes, of:
5 Power Snatch (185/125 lbs)
20 Burpees over the Barbell

Rest 4-minutes, then . . .

Complete as many rounds and reps as possible in 6-minutes, of:
10 Power Snatch (135/95 lbs)
30 Double-Unders

C. "Optional Accessories"
Four sets of:
Dumbbell Floor Press x 8-10 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds

Today's Workout:
Scheduling Reminder: We are on a holiday schedule in honor of Memorial Day - 7:00am, 8:30am and 10:00am classes only! You must be signed up for a class through MINDBODY.
A. "Memorial Day Murph"
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Partition reps however you like. If you have body armor or a weighted vest, wear it.

B. "Optional Accessories"
10-15 minutes of stretching and mobility.

Today's Workout:
A. Three sets, not for time, of:
Bar or Ring Muscle-ups x 6-10 reps
Handstand Push-Ups x 12-15 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. In pairs, with only one barbell, partitioning reps however you like, complete the following for time, of:
200 Double-Unders (100 each)
100 Ab-mat Sit-ups (while partner holds top of 225/135 lbs Deadlift)
75 Shoulder to Overhead (135/85 lbs, while partner holds Handstand)
50 Deadlifts (225/135 lbs, while partner hangs from the Pull-up bar)
25 Synchronized Burpees over the Barbell (chests must be on the ground at the same time)

C. "Optional Accessories"

Two sets of:

KB/DB Farmer’s Carry x 100 meters

(as heavy as possible)

Rest 2-3 minutes

Today's Workout:
Scheduling Reminder: We will be operating on a modified schedule, Monday, May 30th in honor of Memorial Day - 7:00am, 8:30am, and 10:00am classes only! Please make sure you register on MINDBODY, there will be no exceptions given on Monday if you do not sign-in.
A. Every 90 seconds for 15-minutes (10 sets):
Back Squat x 2-3 reps
(All sets heavy!)

B. In pairs, partitioning reps however you like, complete as many reps as possible in 12 minutes, of:
20 Snatch (115/75 lbs)
20 Snatch (135/95 lbs)
20 Snatch (155/105 lbs)
20 Snatch (185/125 lbs)
Max reps at 205/135 lbs

Power or full snatch is okay.

C. "Optional"
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Chinese Plank x 45-60 seconds
Rest as needed

Today's Workout:
Scheduling Reminder: We will be operating on a modified schedule, Monday, May 30th in honor of Memorial Day - 7:00am, 8:30am, and 10:00am classes only! Please make sure you register on MINDBODY, there will be no exceptions given on Monday if you do not sign-in.
A. 3 rounds not for time:
Muscle-ups x 4-6 reps
Double-Unders x 30-40 reps

B. Every 3-minutes for 18-minutes (6 sets):
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+

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

Must catch ball for good rep!

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%

B. 3 rounds for time, of:
Run 400 Meters
20 Deadlifts (225/155 lbs)
10/7 Bar Muscle-ups (No Bar Muscle-up, sub Chest to Bar Pull-ups)

Time cap: 20-minutes

C. "Optional Accessories"
3 sets of:
Kettlebell Side Bends x 20 each side
Rest as needed

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. Five sets for times:
25/20 Calories of Rowing
10 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes or alternate full rounds with a partner.

These should be all out efforts. Sprint through the set and recover for the next one.

See March 16, 2016.