PERFORMANCE
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds
B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
L-Seated Dumbbell Presses

Group Class 2.4.17


Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups
Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.

2.3.17


PERFORMANCE 2/2/17
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed between sets
B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
FITNESS
A.
Four Sets of:
Station 1 – Hip Extensions x 20 Reps
Station 2 – Barbell Roll-Outs x 10 reps @ 3010
B.
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

Group Class 2.2.17


PERFORMANCE
A.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
20 Push Presses (95/65 lbs)
10 Pull-Ups
FITNESS
A.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
15 Dumbbell Push Presses
10 Strict Pull-Ups

Group Class 2/1/17


PERFORMANCE
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 85%
B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
FITNESS
A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Hollow Rock or Hold x 30-40 seconds
Minute 3 – Dumbbell Row x 10 reps @ 1215
(hold DBs in the top position for 5 full second each rep)
B.
For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees

Group Class 1.31.17


PERFORMANCE
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to today’s heavy.
B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
FITNESS
A.
Four sets of:
Bottom’s Up Kettlebell Carry – 30-45 seconds each arm
Dumbbell Walking Lunges x 20 steps
Side Plank x 45 seconds each
B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups

Group Class 1.30.17


PERFORMANCE
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
FITNESS
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Pull-Ups
15 L-Seated Dumbbell Press (heavy)

Group Class 1.28.17


In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.

1.27.17


Fitmess & Peefoemance
A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
B.
10 min Max Effort Assault Bike or
Row

Group Class 1.26.17


PERFORMANCE
A.
Every 2 minutes for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
At the 10 minute mark…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 75-80%
B.
Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar
FITNESS
A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Reverse Snow Angels x 20 reps (slow & controlled)
B.
Three rounds for time of:
Run 400 Meters
20 Goblet Squats (heavy)
20 Sit-ups