Category: Move

Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, you pause at the top, the hang, no setting the bar dead on the floor. Lastly, be smart with this, only squeeze out the reps that you can keeping good form. 2) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 10 Power Clean 75/53 20 Wall Balls 14/8 60 Single-unders Extra Work: 4) Bird Dog: 3 x 30 seconds Left, Right, Rest For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*New strength program starts Monday. Check it out 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) AQAP: Partners Rows – 4 x 500m You each row 4 x 500m (8 total), your partners work is your rest. Extra Work: 3) Hanging Knee Hold: Accumulate 2 minutes Hang on a pull-up bar and hold your knees so your quads are parallel with the ground. Keep track of total time and attempts needed to accumulate 2 minutes in this position. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments…

*New strength program starts Monday. Check it out HERE. Class: 1) Bench Press: 5 x 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Ret 2-3 minutes between sets. Use a spotter and go to failure on the last set. 2) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 10 Push-ups 20 Box Jumps 24/20 Extra Work: 4) Hip Extension: 3 sets of 15 Rest 90 seconds between sets. Add weight if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*New strength program starts Monday. Check it out HERE. Class: 1) Clean Pull:  1.1.1 Every 90 seconds for 8 sets Start at around 80% of your 1RM Clean, look to build up to as heavy as 120% of your 1RM Clean. Drop the bar and reset between each rep, this is a total of 3 reps. 2) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean. 3) AQAP: 800m Run 40 Knees-up 20 Thrusters 45/35 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…

*New strength program starts Monday. Check it out HERE. Class: 1) Clean Pull:  1.1.1 Every 90 seconds for 8 sets Start at around 80% of your 1RM Clean, look to build up to as heavy as 120% of your 1RM Clean. Drop the bar and reset between each rep, this is a total of 3 reps. 2) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean. 3) AQAP: 800m Run 40 Knees-up 20 Thrusters 45/35 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…