Category: Move

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Back Squat: 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. If comfortable it is encouraged that you push the lifts to failure. 2) Barbell Lunges: 3 x 8/side Rest 90-120 seconds between sets. Alternate legs each repetition. Goal is heavier than last cycle. 3) 21-15-9 – AQAP: Power Cleans 75/53 Ring Rows Extra Work: 4) GHD Sit-ups: 3 sets of 10-15 reps Rest 90 seconds between sets. If you have never done these come only to parallel with the floor. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) 4 rounds AQAP: 10 Push-ups 20 KB Swings 35/26 30 Wall Balls 14/8 400m Run 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

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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. Your last set should be touch-and-go reps, no resting in the bottom, if you’re going to pause, you must pause at the hang. 2) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Goal is heavier than last cycle. 3) AQAP: 15 Deadlifts 95/65 15 Ring Rows 400m Run 12 Deadlifts 95/65 12 Ring Rows 400m Run 9 Deadlifts 95/65 9 Ring Rows 400m Run Extra Work 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. 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: 24 Alternating Mountain Climbers 16 Box Jumps 24/20 8 Calories Rowed 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

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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) Dumbbell Bench Press: 3 sets of 8-12 reps Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 5 Pull-ups 10 Knees-up 30 Single-unders Extra Work: 4) Band Pull Aparts: 100 not for time Break this up into as many sets as needed, rest as needed. Remember this is for shoulder health not for speed or “strength.” For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts…