Categorized as: Workout of the Day

Group Class 2.18.17

PERFORMANCE
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
30 Double-Unders
10 Front Squats (155/105 lbs)
10 Toes to Bar

FITNESS
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
10 Burpees
10 Goblet Squats
10 Toes to Bar or Hanging Leg Raises

Group Class 2.17.17

PERFORMANCE
A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)

FITNESS
A.
Four sets of:
Snatch-Grip Romanian Deadlift x 10 reps
Rest 60 seconds
Single-Arm Dumbbell Press x 10 reps each
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Air Squats

Group Class 2.16.17

PERFORMANCE
A.
Three sets not for time (15 min cap)
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols

FITNESS
A.
Three Sets not for time (15 min cap):
Station 1 – Stationary Dips x 15-20 reps @ 1111
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Alternating Cossack Squats with Kettlebell Goblet Hold

Group Class 2.15.17

PERFORMANCE 2/14/17
A.
Every 90 seconds for 15 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
For time:
Row 1000 Meters
60 Alternating Dumbbell Snatches (50/35lbs)
120 Double-Unders

FITNESS
A.
3-4 Rounds
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
For time:
Row 1000 Meters
60 Alternating Dumbbell Snatches
400 Meter Run

Group Class 2.14.17

PERFORMANCE
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

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

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

Compare today’s result to January 10, 2017.

B.
Complete as many rounds and reps as possible in 2 minutes of:
12 Push Presses (95/65lbs)
12 Overhead Reverse Lunges

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

FITNESS
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

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

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

Compare today’s result to January 10, 2017.

B.
Complete as many rounds and reps as possible in 2 minutes of:
10 Dumbbell Push Presses
10 Push-ups
10 Jump Lunges

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Holds

Group Class 2.15.17

PERFORMANCE
A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 2 minutes, for 4 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (24/16 kg)

FITNESS
A.
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 90 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 90 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings

Group Class 1.11.17

A.
In teams of two, each member must complete the following for time:
Row 1000 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

B.
In teams of two, each member must complete the following for time:
Run 800 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.

Group Class 2.10.17

FITNESS & PERFORMANCE

A.
Four sets of:
10 Bulgarian Split Squats (Left Leg) @ 30X1

10 Bulgarian Split Squats (Right Leg) @ 30X1

5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)

5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)

B.
Three sets for times of:
Run 400 Meters
15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes

Group Class 2.9.17

PERFORMANCE 2/8/17
A.
Every 2 Minutes for 10 Minutes:
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

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell

FITNESS
A.
3-4 Rounds
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 3 – Supine Ring Rows x 10 @ 2111

B.
For time:
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees

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Group Class 2.8.17

FITNESS & PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B.
“Power Hungry”
For max calories:
3 Minutes of Assault Bike
Or
1,000 Meter Row for Time (max effort)

Rest 4 minutes

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups