Category: Move

Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Your Max Reps should be Touch-and-Go, if you pause, you must pause at the Hang, no pausing at the floor. 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) Good Mornings: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 20 Alternating Dumbbell Snatches 35/25 10 Pull-ups 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

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: 250m Row Max Kettlebell Swings 35/26 Max Swings means max in a single set, once you drop the Kettlebell get back on the Rower and start another round. Score is total Kettlebell Swings. Extra Work: 3) Plank Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. Add a weight vest if this is easy. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

Class: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 3) 10 minute AMRAP: 10 Ring Rows 20 Wall Balls 14/8 40 Single-unders Extra Work: 4) Superman Hold: 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

Class: 1) 3 Clean Pulls + 1 Clean High Pull: 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 at or above 100% of your 1RM Clean. The on the High-pull the bar should make it to roughly your sternum. If you are no longer making it that high then bring down the weight. 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 AMRAP: 7 Front Squats 65/45 7 Burpee Lateral Bar Hops 7 Knees-up Extra Work: 4) Face Pulls: 100 not for time Break this into however many sets you…

Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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) Box Step-ups: 3 sets of 8/side @ 20″ Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last cycle. Box height should put you roughly so that the crease of your hip is at your knee. Perform all 8 reps on one side before switching to the other. 3) AQAP: 800m Run 21 Deadlifts 115/75 400m Run 15 Deadlifts 115/75 200m Run 9 Deadlifts 115/75 Extra Work: 4) Abmat Sit-ups: 75 for time Keep track of total…