Category: Move

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) 3 rounds AQAP: 800m Run 30 Goblet Squats 53/35 30 Push-ups Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels, posterior activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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 the same as the last 4 weeks. 2) Stiff Leg Deadlifts: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 3) 10 minute AMRAP: 10 Pull-ups 20 Alternating Goblet Lunges 35/26 40 Single-unders 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…

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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 50m Farmers Carry 35/26 Extra Work: 3) Superman Hold: 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work…

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set, it should be the same as the last 3 weeks. 2) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 5 rounds AQAP: 12 Ring Rows 9 Burpee Lateral Bar Hops 6 Clean and Jerk 65/45 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible….

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Clean and Jerk: Establish a 1RM Build up and establish a 1RM Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) Vertical Leap: Establish a Max Use a gymnastics ring to establish a max vertical leap. 3) 10 minute AMRAP: 10 Wall Balls 14/8 15 Abmat Sit-ups 200m Run 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,…