Category: Move

Class: 1) Seated Box Jumps: 5 reps Every 90 seconds for 8 sets Sit on a Box that put you about parallel. Be relaxed then explosively jump up onto another box. Step down and repeat. Goal is to build higher than last week 2) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week. 3) 7 minute AMRAP: 150 Single-unders 50 Wall Balls 14/8 Max 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) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember your additional load is the same as added the last two weeks and should be added to each set. If you’re comfortable, or have spotter arms, push the Back Squat squat to failure. 2) Barbell Split Squats: 3 sets of 8/side Rest 90 seconds between sets. Goal is to be heavier than last cycle. Perform all reps on one leg before switching to the other. 3) AQAP: 9 Squat Cleans 95/65 21 Burpee Lateral Bar Hops 6 Squat Cleans 95/65 15 Burpee Lateral Barops 3 Squat Cleans 95/65 9 Burpee Lateral Bar Hops Extra Work: 4) Barbell Roll Outs: 3 sets of 10 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed….

Class: 1) 3 rounds AQAP: 800m Run 30 Front Squats 45/35 20 Ring Rows   Extra Work: 2) Sled Drag: 400m Light. Focus on walking through your heels, the goal should be to not stop moving. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments      

Class: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load added should be added to each set and should be the same as last Friday. Your Max Reps set should be touch-and-go, no resting the bar on the floor. Be smart and safe with your final set. 2) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last cycle. 3) 12 minute AMRAP: 12 Sit-ups 6 Push-ups 3 Hang Power Cleans 95/65 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: 10 Ball Slams 30/20 10 Box Jumps 24/20 10 Dumbbell Shoulder-to-Overhead 35/25 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