PERFORMANCE
A.
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)
Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.
B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell
Station 1 – Single-Arm Dumbbell Row x 10 reps each @ 2111
Station 2 – Single Leg Hip Bridges x 20 reps per leg
Station 3 – Side Plank x 45 seconds each side
B.
For time:
30 Burpees
50 Kettlebell Swings
30 Burpees

Group Class 1.24.17


PERFORMANCE
A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 18, 2017)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75 lbs)
15 Pull-Ups
FITNESS
A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 18, 2017)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells

Group Class 1.23.17


PERFORMANCE 1/22/17
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
15 min time cap
FITNESS
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – 20 Single Leg Squats
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111
B.
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)
15 min time cap

Group Class 1.21.17


Fitness & Performance
Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

Group Class 1.20.17


PERFORMANCE
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*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 two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 73-78%
B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups
FITNESS
A.
Three sets of:
Back Squat x 8 reps
(goal is to use 2-4% more than you used on January 9, 2017)
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
Dumbbell Bench Press x 10 reps
Rest 60 seconds
B.
Three rounds for time of:
20 Bar-Facing Burpees Over the Barbell
15 Thrusters
10 Strict Pull-Ups

1.19.17


PERFORMANCE
A.
EMOM x 4 minutes
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then
EMOM x 4 minutes
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
EMOM x 4 minutes
Clean x 1 rep @ 80+% of 1-RM Clean
B.
For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs)
FITNESS
A.
Four Sets of:
Goblet Squats x 15 reps @ 32X1
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds
B.
For time:
Row 1000 Meters
40 Alternating Dumbbell Reverse Lunges
60 Kettlebell Swings

Group Class 1.18.17


PERFORMANCE
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1 – 15/12 Cal Row
Minute 2 – 15 Toes to Bar
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
FITNESS
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Every minute, on the minute, for 18 minutes (6 sets):
Minute 1 – 15/12 Cal Row
Minute 2 – 15 knees to elbows
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Group Class 1.17.17


PERFORMANCE
A.
Deadlift
*Set 1 – 50% x 10 reps
*Set 2 – 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
*Set 6 – 90+% x 2 reps
Every 2 minutes for 12 minutes
If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.
B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24″/20″)
200 Meter Run
FITNESS
A.
Four sets:
Station 1 – Snatch-Grip Deadlift x 8 reps @ 4011
Station 2 – Weighted V-ups x 15 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
200 Meter Run

Group Class 1.16.17


PERFORMANCE
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
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.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes
FITNESS
A.
Every 2 minutes, for 18 minutes (3 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.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes

Group Class 1.14.17


In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.