Category: Move

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Bench Press: 10-5-3-2-1-1-1-10 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible on each set. 2) 3 rounds AQAP: 15 Push-ups 30 Kettlebell Swings 35/26 60 Single-unders Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on continued movement, and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM 1) Back Squat: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Should be heavier than last week. 2) Front Squat: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Should be heavier than last week. 3) 3 rounds AQAP: 400m Run 21 Abmat Sit-ups 12 Power Cleans 75/53 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

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) 3 rounds AQAP: 800m Run 30 Push-ups 25 Ring Rows 20 Kettlebell Swings 35/26 Extra Work: 2) Hip Thrusts: 4 sets of 8 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 Strongly encourage you all to spend the few bucks and watch this movie. Important for some of you to remember is that just because you’re thin and lean doesn’t mean you’re healthy.

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is to build heavier than last week. 2) Dumbbell Split Squats: 3 sets of 8/side Warm-up as needed. Rest 90 seconds between sets. Perform all 8 reps on one side before moving to the other. 3) AQAP: 21 Dumbbell Hang Squat Clean Thruster 25/15 400m Run 15 Dumbbell Hang Squat Clean Thruster 25/15 400m Run 9 Dumbbell Hang Squat Clean Thruster 25/15 400m Run 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 Del getting some love on the update show

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM 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: 12 Abmat Sit-ups 12 Box Jumps 24/20 12 Shoulder-to-Overhead 65/45 Extra Work: 3) Barbell Roll-Outs: 3 sets of 10 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments