Category: Move

*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) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Stop your Max Reps set if you hit 20 reps. Go at your last set with everything you have. 2) Back Rack Box Step-ups: 3 x 8/side @ 20″ Load only to a weight you can stand all the way through on the leading leg. Rest 90 seconds between sets. 3) 8 minute Up Ladder: 1 Power Cleans 95/65 2 Pull-ups Then 2 + 4, 3 + 6, 4 + 8, and so on until 8 minutes is Up 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  

*New strength program starts Monday. Check it out HERE. Class: 1) 4 rounds – 5:00 ON – 3:00 OFF – AMRAP: 10 Knees-up 15 Power Cleans 45/35 20 Box Jumps 24/20 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 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. **There will be no Olympic Lifting class today at 3:30 PM Class: 1) Front Squat: 3 reps Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as you like. 2) 3 rounds AQAP: 20 Kettlebell Swings 35/26 30 Wall Balls 14/8 400m Run Extra Work: 3) Superman 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

*There will be no Olympic Lifting class this Friday @ 3:30 PM 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: 1000m Row 75 Abmat Sit-ups 50 Dumbbell Box Step-ups 35/25 @ 20″ Extra Work: 3) Planks: 3 x :30 Right, Left, Front, Rest If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=lLFunBPgPOo