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) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be the same you’ve added the last 3 weeks. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be to work heavier than last cycle. 3) 7 minute Up Ladder: 3 Front Squats 65/45 3 Box Jumps 24/20 then 6 + 6, 9 + 9, and so on until 7 minutes is up Extra Work: 4) Barbell Roll Outs: 3 sets…

Class: 1) 3 rounds AQAP: 800m Run 30 Dumbbell Hang Squat Cleans 25/15 30 Burpees Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels, getting good activation through your posterior chain. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each individual set, not to your max, and should be the same as the last 2 weeks. Your Max Reps set should be Touch-and-Go, no pausing in the bottom. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Goal is heavier than last cycle. 3)  AQAP: 100m Sled Drag 160/115 30 Ring Rows 15 Deadlifts 135/95 75m Sled Drag 160/115 20 Ring Rows 10 Deadlifts 135/95 50m Sled Drag 160/115 10 Ring Rows 5 Deadlifts 135/95 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 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) 10 minute AMRAP: 1000m Row then AMRAP in remaining time… 15 Kettlebell Swings 35/26 15 Box Jumps 24/20 Extra Work: 3) 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 https://www.youtube.com/watch?v=v_i3Lcjli84#t=184

Class: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each set. Use a spotter and go to failure on your last set. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to be heavier than last cycle. 3) 12 minute AMRAP: 200m Run 10 Knees-up 5 Dumbbell Thrusters 35/25 Extra Work: 4) 1 Arm Dumbbell Row: 4 sets of 10/side Warm-up as needed. Rest 90 seconds between sets. Be strict, don’t throw any “body english” into the movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=g3NEgDIl3Eg