Category: Sport

* Progenex Order is being Placed Next Week. Get your Order in HERE! WOD: 1) Power Snatch: 1 reps EMOTM x 12 minutes Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 rep Every 90 seconds x 8 sets Warm-up as needed. Start around 60% of your 1RM Power Clean or Push Jerk, whichever of the two is lower. Build as heavy as deemed fit. 3) 9 minute AMRAP: 3 Deadlifts 115/75 3 Hang Power Cleans 115/75 3 Push Press 115/75 30 Double-unders Extra Work: 4) Rebounding Box Jumps: 10 minutes Practice Only work as high as you can rebound. Focus is on speed. 5) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts…

* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 3) AQAP: 400m Run 30 Wall Balls 20/14 20 Pull-ups 30 Wall Balls 20/14 400m Run Extra Work: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold 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) 20 minute AMRAP: 10 Front Squats 95/65 10 Box Jumps 24/20 10 Burpees Extra Work: 2) Hip Thrusts: 4 sets of 8 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

*Bring a Friend Workout Friday, October 3rd at 5:45 PM WOD: 1) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 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) 3 rounds AQAP: 400m Run 21 Hang Power Snatch 45/35 12 Pull-ups Extra Work: 4) 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

*Bring a Friend Workout Friday, October 3rd at 5:45 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) 12 minute AMRAP: 50m Sled Drag 160/115 20 Abmat Sit-ups 10 Ball Slams 40/30 Extra Work: 3) Barbell Roll-Outs: 3 sets of 10 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments