Category: Move

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) 10 minute EMOTM: Movements of Choice Movement should be a weakness, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of the movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 20 minute AMRAP: 8 Pull-ups 8 Push-ups 8 Kettlebell Swings 53/35 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  

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set based on your results from the last cycle. Weight added should be the same across the board. 2) Dumbbell Bench Press: 3 sets of 8-12 reps Warm-up as needed. Rest 90-120 seconds between sets. The goal is to shoot for 12 reps, but don’t be afraid to push the weight a bit and get a set of only 8 or 9 reps. 3) “Rahoi”- 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 45/35 6 Bar Facing Burpees Extra Work: 4) 1 Arm Dumbbell Rows: 4 sets of 10/side Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights,…

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% – Add Additional Load to Each Set Warm-up as deemed fit. Rest 90-120 seconds between. Add load to each set based on your performance through the last cycle. This will be the same weight that is added to every set today, and every day that you Back Squat through this cycle. 2) Box Step-ups: 3 x 8/side @ 20″ Warm-up as needed. Rest 90 seconds between sets. Build as heavy as possible. 3) 5 rounds AQAP: 12 Deadlifts 75/53 9 Hang Power Cleans 75/53 6 Shoulder-to-Overhead 75/53 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

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-ups, Push-ups, and Air Squats anyway you’d like…the typical partition is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) 3 rounds AQAP: 800m Run 40 Air Squats 30 Box Jumps 24/20 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments One week, get pumped!