Category: Sport

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Bench Press: 10-5-3-2-1-1-1-10 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible on each set. 2) 3 rounds AQAP: 15 Push-ups 30 Kettlebell Swings 53/25 60 Double-unders Extra Work: 3) Sled Drag: 400m @ Bodyweight Focus on continued movement, and walking through your heels. 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) Snatch: Establish a 1RM for the day Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. This should be a full Squat Snatch. Find a 1RM for the day. 2) Clean and Jerk: Establish a 1RM for the Day Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. This should be a full Squat Clean and Split Jerk. Find a 1RM for the day. 3) 9 minute AMRAP: 12 Wall Balls 20/14 9 Shoulder-to-Overhead 75/53 6 Burpee Lateral Bar Hops Extra Work: 4) Hollow Position: Accumulate 3 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

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM 1) Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 400m Run 21 Toes-to-bar 12 Power Cleans 115/75 Extra Work: 4) 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

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) 3 rounds AQAP: 800m Run 40 Push-ups 30 Pull-ups 20 Deadlifts 185/123 Extra Work: 2) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. 3) 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 Strongly encourage you all to spend the few bucks and watch this movie. Important for some of you to remember is that just because you’re thin and lean doesn’t mean you’re healthy.

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Back Squat: 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75% 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) AQAP: 21 Dumbbell Hang Squat Clean Thruster 35/25 400m Run 15 Dumbbell Hang Squat Clean Thruster 35/25 400m Run 9 Dumbbell Hang Squat Clean Thruster 35/25 400m Run Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet/style of a Pistol Squat. If mobility is your limiting factor, work on that. 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…