Category: Sport

Class: 1) Back Squat: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) 10 minute Up Ladder: 1 Hang Squat Clean 135/95 2 Push-ups Then 2 + 4, 3 + 6, 4 + 8, and so on until 10 minutes is Up Extra Work: 4) High Box Jump: 10 minutes Work up to a High Box Jump. 5) Reverse Hyper: 3 sets of 20 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 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: 50 Abmat Sit-ups 100 Kettlebell Swings 53/35 50 Abmat Sit-ups Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on walking through your heels. Goal should be a steady consistent pace. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) 21 minute EMOTM: Mintues 1-5, Jerk Rack Hold, Minute 6 Rest, Minutes 7-11, 3 Push Press, Minutes 12-16, 2 Push Jerk, Minutes 17-21, 1 Split Jerk Jerk Holds should be heavy somewhere around your Max Jerk to your Max Front Squat, make sure you maintain a full Jerk Grip and don’t let your hand slide to a Front Squat Position. Push Press start around 60% of your 1RM and look to build your loading through every set. 2) 3 rounds AQAP: 10 Power Snatch 115/75 20 Pull-ups 30 Wall Balls 20/14 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Row: 10 x 250m Rest 90 seconds between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Mat Will Be Running An Olympic Lifting Class Starting Tonight, Tuesday, the 21st at 6:40 PM Class: 1) Power Snatch: 1.1.1 Every 90 seconds for 8 sets Warm-up as needed. These should be 3 Power Snatched separated each time by a drop and reset between the reps. The goal is not to Touch and Go. 2) 2 Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start at a moderately heavy weight. This should be perform 2 Touch and Go Power Cleans followed by 2 Push Jerks. Build as heavy as deemed fit. 3) 10 minute AMRAP: 12 Box Jumps 24/20 9 Shoulder-to-Overhead 95/65 6 Burpee Lateral Bar Hops Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 5) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights,…

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Class: 1) Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 7 Overhead Squats 115/75 14 Toes-to-bar 30 Single-unders Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up 5) Reverse Hyper: 4 sets of 15 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