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. Class: 1) 20 minute AMRAP: 200m Run 15 Ring Rows 10 Shoulder-to-Overhead 65/45 Extra Work: 2) Hip Extension: 4 sets of 10 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. Class: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 3) 7 minute AMRAP: 7 Front Squats 75/53 7 Push-ups Extra Work: 4) GHD Sit-ups: 3 sets of 15 Rest 90 seconds between sets. If you have never done these don’t go any lower than parallel with the floor. 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: 200m Run 20 Box Step-ups w/Slam Ball 30/20 @ 24/20″ 20 Ball Slams 30/20 Extra Work: 3) Banded Glute Bridges: 4 sets of 15 Rest 90 seconds between sets. Mini band around the knees. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Commnets

Class: 1) Strict Press: 5 reps Every 2 minutes for 6 sets Start at around 60% of your 1RM, or whatever is a moderately heavy weight. Build as heavy as you like. Focus on keeping tight position, stay away from hyperextending and putting yourself into a poor/unsafe position. 2) Push Press: 5 reps Every 2 minutes for 6 sets Start at, or around your heaviest set of Strict Press and build up as deemed fit. Focus first and foremost on your dip and drive, this is where the movement is made or broken. 3) 10 minute AMRAP: 10 Kettlebell Swings 35/26 10 Box Jumps 24/20 10 Abmat Sit-ups Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible, but keep the movement strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts…

Class: 1) Deadlift: 5 reps Every 2 minutes for 7 sets Start at approximately 60% of your 1RM. Build as heavy as deemed fit. All reps should be Touch-and-Go. 2) Deadlift + 3 Hang Power Clean + Push Jerk: 1 Complex Every 2 minutes for 7 sets Start at a moderate weight and build as heavy as deemed fit. As you are still learning the movements the goal should be quality movement patterns over loading. 3) 4 rounds AQAP: 10 Burpees 20 Wall Balls 14/8 40 Single-unders Extra Work: 4) Good Morning: 3 sets of 15 Rest 90 seconds between sets. Work as heavy as you are comfortable. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments