Category: Move

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Keep your knees completely locked out. Build as heavy as able (note, if you’ve never done these, you don’t need a lot of weight) This is a good video that shows the difference among movements where a lot of people get confused 3) 21-15-9 – AQAP: Thrusters 45/35 Banded Pull-ups Extra Work: 4) Bird Dog: 3 sets of :30 Left, Right, Rest 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) 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 12 Calories Rowed 12 Kettlebell Swings 35/26 12 Burpees Extra Work: 3) Knee Hold: Accumulate 2 minutes Do this hanging from a bar or rings. 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  

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE 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 12 Calories Rowed 12 Kettlebell Swings 35/26 12 Burpees Extra Work: 3) Knee Hold: Accumulate 2 minutes Do this hanging from a bar or rings. 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  

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE 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 12 Calories Rowed 12 Kettlebell Swings 35/26 12 Burpees Extra Work: 3) Knee Hold: Accumulate 2 minutes Do this hanging from a bar or rings. 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  

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Floor Press: 4 sets of 8 Rest 90 seconds between sets. Work as heavy as possible. 3) 3 rounds AQAP: 15 Deadlifts 95/65 45 Single-unders 15 Push-ups 45 Single-unders Extra Work: 4) Hip Extension: 3 sets of 15 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