Category: Power

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 70% 4 @ 80% 3 @ 85% 3 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. We are switching the order of movements this week, as many people are finding they’re shoulders to be cooked after benching with the tighter timeline, starting with the lower loaded movement we hope to see more people make their sets on both end. 1b) 9:00 – 19:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 5 Clean High-Pulls Load as heavy as deemed fit with the goal range of motion being getting the barbell to your sternum area. Reset on the floor between each rep, this should NOT be done Touch-and-Go. 1c) 16:00 – 20:00 – Every 1:00 x 4 sets: 10 Bench Dumbbell Pull-Overs Focus on position over loading, and don’t rush the movement. 2) AQAP: 40 Kettlebell Swings 35/26 30 Kettlebell Single Arm Push Press Left 35/26 20…

WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 11:00 – 19:00 – Every 2:00 x 4 sets – Front Squat: 5 @ 70% 4 @ 80% 3 @ 85% 3 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 20:00 – 23:00 – 3 minute AMRAP: 5/side Tempo (3.1.0) Bulgarian Split Squats 5/side Single Leg Dumbbell Crossbody Romanian Deadlifts AMRAP for quality, not for time. Use this to work on positions, not focus on loading. Cross RDL, hold the Dumbbell opposite of the foot on the floor, as…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) 2 rounds of: 2 minutes Max Dumbell Box Step-ups 35/25 @ 24/20 2 minutes Max D-Ball over the Shoulder 70/50 2 minutes Ring Dips 2 minutes Alternating Single Arm Hang Dumbbell Power Snatch 35/25 2 minutes Max Box Jump, Step Down 24/20 5 minutes Easy Ski/Bike/Row/Run Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round. Extra Work: 2) Single Arm Farmers Carry: 4 x 75ft/side Rest 60 seconds between sides. Build as heavy as able to carry unbroken. 3) Hollow Hold: Accumulate 3 minutes Keep track of times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc….

*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there. **Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Set the bar Dead on the floor each rep. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 10/side Single Leg Kettlebell Romanian Deadlifts Focus on position over speed. Only go as low as you can maintain a good back position. Perform all 10 reps on 1…