Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Take 15 minutes to build to today’s heavy Power Snatch.

“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.

B. In teams of two, with only one teammate working at a time, partitioning reps however you like, complete the following as quickly as possible:
25 Cals on the Rower (each)
50 Hang Squat Snatches (115/75 lbs)
100 Wall Ball Shots* (30/20 lbs to 10 ft)
50 Hang Squat Snatches (115/75 lbs)
25 Cals on the Rower (each)

*You must catch the ball for the rep to count.

Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Every two minutes, for 6 minutes (3 sets):
Push Press x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Push Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

B. Complete as many rounds and reps as possible in 8 minutes of:
10 Overhead Squats (135/95 lbs)
3 Muscle-Ups or 10 Chest to Bar Pull-ups

C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed

Today's Workout:
Scheduling Reminder: We will be CLOSED on Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes on Tuesday, January 3rd.
A. Take 20 minutes to build to a 5-RM Back Squat

Goal should be more than 85% of your 1-RM.

B. Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-In)
In remaining time...
15 Deadlifts (185/135#)
15 Bar Facing Burpees

Rest 3:00, then...

Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-in)
In remaining time...
10 Deadlifts (225/155#)
10 Bar Facing Burpees

Rest 3:00, then...

Complete as many rounds and reps in 3-minutes, of:
75 Double-Unders (Buy-in)
In remaining time...
5 Deadlifts (275/185#)
5 Bar Facing Burpees

C. "Optional Accessories"
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed

Today's Workout:
A. Every 90 seconds, for a total of 3 sets each:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps

*Press the bar as fast as possible off of the chest all the way to lockout.

B. Three rounds for time of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
Man-Makers (55/35 lbs)

Today's Workout:
A. Take 15 minutes to build to today’s heavy Hang Power Clean.

“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.

B. "Open Workout 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Masters 55+: 115/65 lbs

C. "Optional"
For efficiency:
50 Hand Plank Shoulder Taps
50 Tuck Rocks
50 V-Ups

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep

Build to today’s 1-RM over the course of the six sets.

B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
350/300 Meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20")

C. "Optional Accessories"
One set of:
100 Band Pull Aparts

Today's Workout:
Important Reminder: We are following a holiday schedule today: 7:00am, 8:30am and 10:00am classes only! Comp Class is also at 10:00am.
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep

Build to today’s 1-RM over the course of the six sets.

B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 15-minutes:
350/300 Meter Row
30 Wall Balls (20/14-must catch ball for good rep)
15 Burpee Box Jump Overs (24/20")

C. "Optional Accessories"
One set of:
100 Band Pull Aparts