Group Class 1.13.16


A.
Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)
Build over the course of the six sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)
FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – L-Seated Dumbbell Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press)
Station 3 – Strict Pull-Ups x 8-12 reps @ 21X0
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Single-Arm Dumbbell Snatches

1.12.16


PERFORMANCE
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups
FITNESS
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
12 Burpees
12 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

Group Class 1.11.17


PERFORMANCE
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
Build over the course of the 10 sets, the last three sets should be extremely challenging.
FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Barbell Row x 10 reps @2111
FITNESS & PERFORMANCE
Two sets for times of:
400 Meter Run
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

1.10.16


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)
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
FITNESS
A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees

1.9.17


PERFORMANCE
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry
Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.
FITNESS
A.
Three sets of:
Back Squat x 10 reps @ 31X1
(goal is to use the same weight used on January 3, 2017)
Rest 90 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 90 seconds
B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry
10/5 Calories of Assault Bike
50-Foot Walking Lunges with KB Farmer’s Carry
Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.

1.7.17


In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

1.6.17


Fitness & Performance
A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

1.5.17


PERFORMANCE
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 3 minutes between sets.
B.
Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
Run 400 Meters
10 Burpees
FITNESS
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – 15 weighted v-ups
B.
Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings
Run 400 Meters
10 Burpees

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)