Category: Move

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) Clean and Jerk: Establish a 1RM Warm-up as needed. Take as much rest, and as many attempts as needed to establish a Max Clean and Jerk. 2) 10 minute AMRAP: 200m Run 15 Abmat Sit-ups 10 Wall Balls 14/8 Extra Work: 3) 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 https://www.youtube.com/watch?v=10GD9inHQbI

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE WOD: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Your Back Squat is a de-load but you should still be trying to go heavy here. Sets of 8 should be in the 60-75% range. 3) 12 minute AMRAP: 15 Burpee Lateral Bar Hops 10 Power Cleans 655/45 10 Ring Rows Extra Work: 4) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Heavier than last week. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) 20 minute AMRAP: 200m Run 20 Shoulder-to-Overhead 65/45 10 Pull-ups 20 Front Squats 65/45 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be touch-and-go, if you are to pause, pause at the hang. Be smart, be safe. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 5 Hang Squat Cleans 95/65 15 Knees-up 45 Single-unders Extra Work: 4) Bird Dog: 3 rounds :30 Left, Right, Rest For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. WOD: 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) 15 minute AMRAP: 250m Row 20 Abmat Sit-ups 15 Dumbbell Hang Power Cleans 35/25 3) Knee Hold: Accumulate 2 minutes Keep track of total time and attempts to complete. Do this hang from a bar or rings. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments