Categorized as: Workout of the Day

Group Class 1.4.17

PERFORMANCE

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups

Rest 60 seconds between sets, complete three total sets

FITNESS

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets

Group Class 1.3.17

PERFORMANCE

A.
Take 20 minutes to establish today’s 1-RM Pause Back Squat @ 32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

FITNESS

A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
Wall-Supported Handstand Hold x 60 seconds
Rest 90 seconds

B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

Group Class 1.2.17

Performance
Deadlift (15 min to build to 3-RM)

Metcon (Time)
In teams of two, alternate rounds and complete 7 rounds each of:
8 Deadlifts*
8 Chest-to-Bar Pull-Ups

*Load with approximately 70% of today’s heavy triple from part A.

Fitness
Deadlift (8 reps)
Followed by 10 barbell rollouts

Metcon (Time)
In teams of two, partners alternate rounds and complete 7 each of:
15 Kettlebell Swings
5 Strict Pull-Ups

Group Class


Shifted Fitness & Performance – Group Class

Performance

Perf : Deadlift (15 min to build to 3-RM)

Fitness

Fit: Deadlift (8 reps)

Followed by 10 barbell rollouts

Followed by :30 side plank on each side

Performance

Perf: Metcon (Time)

In teams of two, alternate rounds and complete 7 rounds each of:

8 Deadlifts*

8 Chest-to-Bar Pull-Ups

*Load with approximately 70% of today’s heavy triple from part A.

Fitness

Fit : Metcon (Time)

In teams of two, partners alternate rounds and complete 7 each of:

15 Kettlebell Swings

5 Strict Pull-Ups

Group Class 12.31.16

Teams of two must complete the following for time:
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.

Group Class

PERFORMANCE
A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

FITNESS
A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
400 Meter Run
immediately followed by…
Three rounds of:
10 Goblet Squats
10 Alternating Reverse Lunges with Kettlebell
immediately followed by…
400 Meter Run

Group Class 12.29.16

FITNESS & PERFORMANCE

A.
Five sets of:
Single-Arm DB Bench Press x 10 reps @ 2011
Rest 45 seconds
Ring Rows x 15 reps @ 2111
Rest 45 seconds

B.
Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds
30 seconds of Pull-Ups
Rest 30 seconds

Cash Out: One Mile Run (optional ***lets see how many people accept the optional finish 😉)

Group Class 12.28.16

PERFORMANCE
A.
Take 15-20 minutes to build to today’s 1-RM Power Clean

B.
For time:
10 Power Cleans
(RX=155/105lbs)(RX Plus=185/135lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

FITNESS
A.
Three to Four sets of:
Deadlift x 8 reps
Single-Leg Hip Bridge x 12 reps each side @ 2011
50 meter Suitcase Carry each arm
Rest 60 seconds

B.
Four rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches
12 Toes to Bar or Lying Down Leg Raises
[20 min time cap]

12.27.16

PERFORMANCE
A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 60 seconds
Strict Handstand Push-Ups x Max Reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-Ups

FITNESS
A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 60 seconds
L-Seated Dumbbell Press x 15 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Goblet Squats
10 Push-Ups

12.26.16

Fitness & Performance
Compare your results to 10/4/16

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly four minutes

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly four minutes

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)
Rest exactly four minutes

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)