Category: Move

Class: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 3 Push Press 65/45 6 Hang Power Clean 65/45 9 Burpee Lateral Bar Hops Extra Work: 2) Sled Drag: 4 x 50m Heavy. Rest 60 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Athlete Contracts Due August 1st. Click HERE for more info. If contracts aren’t in by August 1st, you’ll be bumped into the new pricing structure. WOD: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is now from Cycle 2, 3, and 4. Add additional load to each of today’s working sets. Last set should be Touch-and-Go, if you are to rest you must rest at the Hang position, no resting the bar on the floor. 2) Single Leg KB Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90 seconds between sets. Goal is heavier than last cycle. 3) AQAP: 21 Front Squats 65/45 12 Pull-ups 400m Run 15 Front Squats 65/45 9 Pull-ups 400m Run 9 Front Squats 65/45 6 Pull-ups 400m Run Extra Work: 4) Hip Extension: 3 sets of…

* Athlete Contracts Due August 1st. Click HERE for more info. If contracts aren’t in by August 1st, you’ll be bumped into the new pricing structure. 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) 10 minute AMRAP: 10 Push-ups 15 Abmat Sit-ups 20 Air Squats Extra Work: 3) Hollow Position: Accumulate 2 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

* Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set. 2) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 40 Kettlebell Swings 35/26 Extra Work: 4) Band Pull Aparts: 100 not for time Break into as many sets as needed. Rest as needed between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) 50m Shuttle Run: 1 Trip EMOTM x 15 minutes This should be done as 25m out and 25m back. Ease into this take your first 4-5 at a quick pace, then start to turn it up as your body gets warms. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 7 minute AMRAP: 7 Knees-up 14 Wall Balls 14/8 Extra Work: 4) Good Mornings: 4 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