Category: Move

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. 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 Dumbbell Box Step-ups 35/25 @ 20″ 15 Ball Slams 30/20 Extra Work: 3) Plank Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. If this is easy add a weight vest. For results post detailed weights, reps, times thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. 2) Seated Dumbbell Strict Press: 4 sets of 6-8 reps Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 7 Pull-ups 14 Box Jumps 24/20 21 Wall Balls 14/8 Extra Work: 4) Superman Hold: Accumulate 2 minutes Keep track of total time and attempts to complete….

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) 5 Clean High Pulls: Every 2 minutes for 8 sets Start around 80% of your 1RM Clean and build as heavy as you like. Goal should be to work as heavy as possible.  The bar should make it to roughly your sternum. If you are no longer making it that high then bring down the weight. You may drop the bar between each rep. 2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 3) 7 minute Up Ladder: 3 Power Cleans 65/45…

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. 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 and Cycle 3, it should be the same load as last week. Push your Max Reps set to failure. 2) Barbell Lunges: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last cycle. 3) 3 rounds AQAP: 10 Front Squats 75/53 20 Ring Rows 400m Run Extra Work: 4) 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…

Class: 1) 20 minute AMRAP: 5 Squat Cleans 65/45 10 Shoulder-to-Overhead 65/45 15 Box Jumps 24/20 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 https://www.youtube.com/watch?v=7b3A495qXkU Totally awesome commercial…except for it being McDonald’s