Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Wednesday, November 11th in honor of Veteran's Day - 8:30am and 10:00am classes only!
A. Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch @ 70-80%
(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)

B. For time:
30 Dumbbell Snatches (70/50)
100 Double-Unders
20 Dumbbell Snatches (70/50)
100 Double-Unders
10 Dumbbell Snatches (70/50)
100 Double-Unders

Absolutely NO DROPPING the Dumbbells.

Box Brief:
We will be doing the Three Wise Men Tribute workout on Wednesday.

"The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their gyms across the country."

Please visit http://www.threewisementribute.org to donate to the cause.

Today's Workout:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps (unbroken)
Toes to Bar x 10-12 reps (unbroken)
Roll to Candlestick x 10-12 reps (as fast as possible)

B. Take 15 minutes to build to today’s 1-RM Strict Shoulder Press

Note weight achieved, and whether it is a PR.

C. In teams of three, relay style, with only one athlete working at a time, complete as many rounds and reps as possible in 18-minutes, of:
10 Hang Power Snatches (95/65 lbs)
12/10 Cals on the Rower

Once this workout begins, the barbell may not touch the ground.
PENALTY: 3 Synchronized Burpees

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. 3 Rounds:
400 Meter Run
12 Front Squat (185/125 lbs)
21 Box Jumps (24″/20″)

Today's Workout:
A. Every 3-minutes for 18-minutes (6 sets):
Back Squat x 2-3 reps

All sets performed between 85-95% of your 1-RM.

B. 3 rounds of:
10 Strict Toes to Bar
20 Ab-Mat Sit-Ups
30 Hip Extensions
40 Flutter Kicks
50 Banded Good Mornings
60 Second Plank Hold
Rest 3-minutes between rounds.

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Weighted Overhead Pistols x 4-6 reps
Double Unders x 30-40 unbroken reps

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 4 Burpee Box Jump-Overs + 8 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

Today's Workout:
A. Front Squat
Every minute on the minute:
*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%
and then...

Every two minutes:
*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. Every 90 seconds, for 15-minutes (10 sets):
Power Clean + Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. Three sets of:
Anterior Load Box Step-Ups x 8 reps
Banded Lateral Leg Raises x 45 seconds
Rest as needed

Today's Workout:

A. Every minute on the minute for 5-minutes (5 sets):

Snatch x 1 rep

Immediately followed by...

Every 2-minutes for 10-minutes (5 sets):

Snatch x 1 rep

B. Take exactly 10-minutes to build to a 2-RM Overhead Squat.

Compare to September 28, 2015.

C. 3 sets for max reps:

Against a 2-minute running clock, complete:

350/300 Meter Row

Double-Unders x Max Reps

Rest 2 minutes between sets.