Category: Move

* 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) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minute between sets. Build as heavy as possible. 2) Weighted Box Step-ups: 3 sets of 8/side @ 20″ Use Dumbbells in the hang position to weight. Rest 90 seconds between sets. 3) 7 minute Up Ladder: 3 Hang Cleans 45/35 3 Push-ups then 6+6, 9+9, and so on until 7 minutes is up. 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

* 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) 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: 10 Burpee 15 Alternating Dumbbell Snatch 35/25 20 Air Squats 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

* 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) Strict Press: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 2) Push Press: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 4) Sled Drag: 400m @ Bodyweight Focus on walking through your heels and engaging your posterior chain. For results post detailed weights, reps, times, thoughts 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. Class: 1) 5 Box Jumps + 10 Kettlebell Swings: 1 Cycle of Movements Every 2 minutes for 7 sets You pick the height and weight. Add height or loading through each set as deemed fit. 2) Hang Power Clean: 5 reps Every 2 minutes for 7 sets Start at a moderate weight, build as heavy as deemed fit. No dropping out wide, maintain proper footwork. No dropping the bar between reps. 3) 8 minute AMRAP: 5 Deadlifts 115/75 10 Ring Rows 20 Wall Balls 14/8   Extra Work: 4) Hollow Position: Accumulate 2-3 minutes Keep track of total time and attempts to complete. 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. Class: 1) Back Squat: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) AQAP: 21 Power Cleans 65/45 400m Run 15 Power Cleans 65/45 400m Run 9 Power Cleans 65/45 400m Run 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