The Workout for October 1st

High Pull+Muscle Snatch X 3
3 Behind the Neck Squat Press+2 Snatch Balance+1 Overhead Squat X 3
X 5
Then...
Hang Power Snatch + Hang Snatch x 3
3 Snatch Grip DLHP
3 Power Snatch
X 5

The Workout for September 30th

Airdyne Intervals
Work/Rest
60/30
50/25
40/20
30/15
20/10
10/Done

Then...

25 Hammer Drives

10 Burpees

X 5

Then

Airdyne Tabata

The Workout for September 29th

10 Power Swings
5 Goblet Squat Jumps
X 5
Then...

12-10-8-6-4-2
Hip Thrust (Weighted to ability)
Ab Wheel (Weighted to ability)
Then...

12-10-8-6-4-2
Deck Squats
Get Up Sit Up

The Workout for September 26th

Complete as an unbroken sequence:
5 Clean & Press RH
5 High Pull / Snatch RH
10 Reverse Lunge Swings RH
5 Clean & Press LH
5 High Pull / Snatch LH
10 Reverse Lunge Swings LH
Then perform 5 TGU each side
X 5

The Workout for September 25th

100 Jump Rope
20 Belly Busters
20 Russian Twists
20 Ab Wheel
20 Superman
X 5

The Workout for September 23rd

60 seconds/15 seconds rest:
Battle Rope
Jump Rope
Ball Slam
X 5
45 seconds work/15 seconds rest:
Rope Wave
Burpee
X 5

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The Workout for September 22nd

5-4-3-2-1 Turkish Get Ups
Then...
Four Rounds
3 Shrugs + 1 Muscle Clean X 3
3 Thigh start Clean Pulls + 1 Thigh Start Power Clean X 3
3 Deadlift to knee + 2 Deadlift High Pull + 1 Power Clean X 3
3 Cleans

The Workout for September 19th

21-18-15-12-9-6
Kb Snatch each side
MB Slam
Row 250 meters after each set

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The Workout for September 18th

5 Box Jumps
10 Jumping Switch Lunge
15 Broad Jumps
20 Squat Jumps
25 Air Squats
30 Walking Lunges
X 4

Then...
Tabata Squat Thrusts

The Workout for September 17th

Barbell Complex # 1.
6 Bent Over Row
6 Barbell Upright Row                                   
6 Barbell High Pull w/Snatch Grip
6 Power Snatch          
6 Barbell Behind the Head Squat Push Press
X 3

Barbell Complex # 2 .
6 Barbell Push Press
12 Barbell Step Ups
6 High Pull w/Clean Grip
6 Front Squat
6 Clean from mid thigh
X 3
                         

The Workout for September 15th

5 Double Kettlebell Squat Presses
15 Double Kettlebell Swings
X 5

10 Double Kettlebell Snatches
5 Double Kettlebell Squats
X 5

5 Double Kettlebell Clean and Jerks
5 Double Kettlebell Cossacks each side
X 5

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The Workout for September 12th

10 Pull Ups
10 Barbell Squats
X 4
10 Upright Rows
10 Barbell Reverse Lunges
X 4
10 One Arm Bent Rows each side
10 Step Ups each side
X 4

The Workout for September 11th

15-13-11-9-7-5
Dips
Back Extension
Row 250 meters after each set

The Workout for September 10th

With a Kettlebell
3 times without breaking
10 Hand to Hand Swings
5 Clean and Jerk right
5 Clean and Jerk left

3 times without breaking
10 Hand to Hand High Pulls
5 Snatches right
5 Snatches left

3 times without breaking
Figure 8 w/Hold
5 Squat Press right
5 Squat Press left

3 times without breaking
10 Hand to Hand Reverse Lunge Swings
5 Lunge Chops right
5 Lunge Chops left

The Workout for September 9th

AMRAP 20 Minutes
100 jumping Rope
5 Power Clean & Push Jerk

The Workout for September 8th

21-18-15-12-9-6-3
Body Rows
Dumbbell Thrusters
Dumbbell DLHP
Rack Push Ups

The Workout for September 6th

Five Rounds

Battle Ropes 60 seconds
10 Box Jumps
10 Pull Ups
10 Knees-to -Elbows
10 Back Extensions

Friday-Shortened Class Time

Reminder:  Starting today and going until October 31st, the Friday evening open workout time will end at 6pm, meaning you will need to arrive by 5:15 to perform the day's workout. This applies to Fridays only.

The Workout for September 5th

21-18-15-12-9-6-3
Squat Thrusts
Hindu Push Ups
Mountain Climbers (each leg)
Squat Jumps

The Workout for September 4th

5 Power Snatches
5 Front Squats
X 5
5 Romanian Deadlifts
5 Overhead Squats
X 5
5 DLHP
5 Squat Presses
X 5

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The Workout for September 3rd

Five Rounds
5 TGU
100 Jump Rope
25 Kettlebell Swings

The Workout for September 2nd

3 Tall Cleans X 5
3 Segmented Cleans from the knee X 5
3 Segmented Cleans X 5
3 Cleans X 5

Tabata Slam/Mountain Climber.