Category: Move

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE. 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) 4 rounds for Max Reps: 30 seconds Row For Calories 30 seconds Rest 30 seconds Ball Slams 30/20 30 seconds Rest 30 seconds Mountain Climbers 30 seconds Rest 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

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Class: 1) 20 minutes EMOTM: Minutes 1-10, 2 Push Press, Minutes 11-20, 1 Jerk, Start at a moderately heavy weight for your Push Press and build as heavy as deemed fit. Your Jerks should all be at the weight of your max set of Push Press and heavier. 2) 10 minute AMRAP: 10 Push-ups 10 V-ups 10 Kettlebell Swings 35/26 Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus should be on a steady pace, and walking through your heels working to activate your posterior chain as much as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A big congratulations to all of our amazing athletes that competed at the Vermonster this past weekend. You…

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Class: 1) Box Jumps: 10 reps Every 2 minutes for 7 sets Start at a comfortable Box Jump height. Build up higher as deemed fit. The goal is not to rebound these, but to work on aggressive hip extension, step down, and reset for each rep. 2) 3 Hang Power Clean + 3 Push Press: 1 Complex Every 2 minutes for 7 sets Start at a comfortable weight. Build as heavy as deemed fit. No dropping out wide on any of the Power Cleans, focus on good footwork. 3) 4 rounds AQAP: 10 Squat Cleans 65/45 10 Burpee Lateral Bar Hops Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights,…

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Class: 1) Back Squat: 3 sets of 8 Warm-up as needed. These sets should be heavier than last weeks sets of 10. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 Warm-up as needed. Work to build heavier than you did last week, try and perform the exact same sets but now add one more set at a heavier load. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 400m Run 90 seconds Rest 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  

* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Class: 1) 3 rounds AQAP: 800m Run 20 Kettlebell Swings 35/26 20 V-Ups 20 Ring Rows 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