Category: Move

* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Deadlift: Establish a 5RM Touch and Go Deadlift Warm-up as needed. Rest as needed between sets. Build as heavy as possible. No resting the bar on the ground, all reps should be Touch-and-Go. 2) AQAP: 800m Row 40 Hand Release Push-ups 20 Front Squats 95/65 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  

* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 20 minutes EMOTM: Odd + Even, Movement of Choice Pick any two movements that you would like to work on. Movements should be something you consider yourself weak at. Ideally pick reps and loads that you can maintain across all 10 sets of each movement. You should keep your work to about 20 seconds, 30 seconds if you’re working on Double-unders. 2) 3 rounds – 4 minutes Work – 1 minute Rest: 500m Row Max Kettlebell Swings 35/26 Perform your row, get off and complete as many swings as you can in the remainder of the 4 minute interval. Repeat for 2 more rounds. Score is total swings. Extra Work: 3) GHD Sit-ups: 4 sets of 12…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Bench Press: 5-3-3-2-2-2-20 Warm-up as needed. Build as heavy as possible on each set. Rest 2-3 minutes between sets. For the 20 rep set, go to failure, regardless of how many reps it is, would much rather see you finish out at 15 reps than 30, so pick your weight appropriately. 2) 15 minutes AMRAP: 3 Rope Sit-to-Stand 5 Deadlifts 135/95 10 Wall Balls 20/14 Extra Work: 3) Hip Thrusts: 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

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Clean Pull: 12 sets EMOTM x 2 reps The goal should be to do these at your max clean weight and above, depending on your level of proficiency with the Clean it may be higher. 2) Hang Power Clean: 12 sets EMOTM x 2 reps Start at roughly 60% of your 1RM Hang Power Clean. Build as heavy as deemed fit. No dropping the bar between reps. 3) 10 minute AMRAP: 40 Single-unders 10 Ring Rows 5 Burpees 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 completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. You should be looking to work at 75% and up. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. You should be looking to work at 70% and up. https://www.youtube.com/watch?v=ekA1jW2FHXA 3) 15-12-9 – AQAP: Thrusters 65/45 Jump Over the Box 24/20 Extra Work: 4) Hip Extension: 4 sets of 12 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