Category: Move

Class: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 3) “Death By” Squat Clean 65/45 Perform 1 Rep the first minute, 2 Reps the second minute, and so on until you can no longer complete the reps within the minute Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) 3 Cycles – 5 minute AMRAP – 3 minute Rest: 3 Pull-ups 6 Power Cleans 45/35 9 Burpee Lateral Bar Hops Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on a steady, smooth pace and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Post this before but a great listen

Class: 1) Barbell Lunges: 4 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Build as heavy as deemed fit. 2) Hip Thrusts: 3 sets of 12 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) 8 minute AMRAP: 5 Thrusters 65/45 10 Knee-ups Extra Work: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 1000m Row then AMRAP… 15 Kettlebell Swings 35/26 15 Goblet Squats 35/26 Extra Work: 3) Banded Shoulder Series: 3 rounds Rest 60 seconds between sets. Perform 10 Overhand Band Pull Aparts, 10 Underhand Band Pull Aparts, 10 No Moneys. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) Push Press + Push Jerk + Split Jerk: 1 Complex Every 90 seconds for 12 sets Start around 60-70% of your 1RM Push Press, or a moderately heavy Push Press if you don’t know your max. Build up as heavy as deemed fit. 2) 3 rounds AQAP: 20 Alternating 1 Arm Dumbbell Snatch 25/15 20 Push-ups 20 Box Jumps 24/20 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible but keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments I’m a little behind here, but a big congratulations to Pete and Liz on the birth of there little boy Mason.