Category: Move

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: 200m Run 15 Ball Slams 30/20 10 Knee Push-ups Extra Work: 3) Hanging Knee Hold: Accumulate 2 minutes Keep track of total time and attempts to complete. Perform from either rings or a pull-up bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Bench Press: 3 x 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your last set. 2) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Work as heavy as possible. 3) 3 rounds AQAP: 7 Power Cleans 75/53 14 Stink Bugs 21 Burpees Extra Work: 4) Hip Extension: 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

Class: 1) Clean High-pull: 1.1 Every 75 seconds for 10 sets Warm-up as needed. Start around 50-60% of your 1RM Clean. Build as heavy as possible. Drop the bar between reps and reset to a perfect starting position (this is 2 reps every 75 seconds). 2) Clean and Jerk: 1.1 Clean + 1 Jerk Every 75 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. This should be 2 Cleans with a Jerk after the 2nd Clean. Drop the bar between the Cleans and reset your start position. All Cleans should be full Squat, and the Jerk should be a Split Jerk. 3) 10 minute AMRAP: 100m Run 10 Knees-up 10 Box Jump Overs 24/20 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….

Class: 1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Ret 90-120 seconds between sets. Last set should be everything you have in the tank. 2) Barbell Lunges: 3 sets 8/side Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Alternate legs each rep. 3) 3 rounds AQAP: 10 Clean and Jerk 75/53 15 Push-ups 50 Single-unders Extra Work: 4) Good Morning: 3 sets of 10 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

Class: 1) 20 minute AMRAP: 200m Run 15 Burpee Lateral Bar Hops 10 Shoulder-to-Overhead 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 https://www.youtube.com/watch?v=VIZIRWggKDI