Category: Sport

Class: 1) Back Squat: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 65%, 4 @ 75%, 2×5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) “Death By” Squat Clean 95/65 Perform 1 Rep the first minute, 2 Reps the second minute, and so on until you can no longer complete the reps within the minute Extra Work: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) 3 Cycles – 5 minute AMRAP – 3 minute Rest: 3 Power Snatch 115/75 6 Pull-ups 9 Burpee Lateral Bar Hops Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. 3) GHD Sit-ups: 3 sets of 20 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Post this before but a great listen

Class: 1) Back Squat: 6 @ 65%, 6 @ 65%, 2×6 @ 80% 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) 8 minute AMRAP: 5 Squat Clean Thrusters 95/65 10 Toes-to-bar Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to hit 75 or more unbroken. 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) 12 minute AMRAP: 1000m Row then AMRAP… 15 Kettlebell Swings 53/35 15 Goblet Squats 53/35 Extra Work: 3) Banded Shoulder Series: 3 rounds Rest 60 seconds between sets. Perform 10 Overhand Band Pull Aparts, 10 Underhand Band Pull Aparts, 10 No Moneys. 4) Sled Drag: 400m @ Bodyweight Focus on continuous motion and walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) Push Press + Push Jerk + Split Jerk: 1 Complex Every 90 seconds for 12 sets Start around 60-70% of your 1RM Push Press, or a moderately heavy Push Press if you don’t know your max. Build up as heavy as deemed fit. 2) 3 rounds AQAP: 20 Alternating 1 Arm Dumbbell Snatch 50/35 20 Push-ups 20 Box Jumps 24/20 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Row: 20 rounds of :30 ON/:30 OFF Row on the wattage setting your goal should be to maintain a work wattage and then 50% of that wattage during the active rest or “off.” For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments I’m a little behind here, but a…