Category: Move

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) Box Jumps: 5 reps EMOTM x 15 sets Start at a comfortable height. Build as high as you can. Goal is height not rebounding the Box Jumps. 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) 15-12-9-6-3 – AQAP: Power Cleans 65/45 Burpee Lateral Bar Hops 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. Posts Results/Thoughts To Comments  

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Back Squat: 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. If comfortable it is encouraged that you push the lifts to failure. 2) Box Step-ups: 3 x 8/side @ 20″ Box Rest 90-120 seconds between sets. Perform all 8 reps on one leg before switching to the other. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 10 Thrusters 75/53 Extra Work: 4) GHD Sit-ups: 3 sets of 10-15 reps Rest 90 seconds between sets. If you have never done these before only come to parallel with the floor. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) 3-5 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Knees-up Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels. 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 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Reps should all be Touch-and-Go, no pausing in the bottom. 2) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Goal should be heavier than last cycle. 3) 8 minute AMRAP: 4 Pull-ups 8 Squat Cleans 65/45 12 Shoulder-to-Overhead 65/45 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

* 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: 10 Ball Slams 30/20 15 Dumbbell Box Step-ups 25/15 @ 24/20 20 Abmat Sit-ups Extra Work: 3) Plank Hold: Accumulate 2 minutes Keep track of total time and attempts to complete. If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments