Category: Sport

* 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) 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: 12 Abmat Sit-ups 12 Box Jumps 24/20 12 Shoulder-to-Overhead 95/65 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

* 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) Push Jerk: X reps Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Your reps should go, 5,5,5,5,5,3,3,3,2,2. 2) 3 rounds AQAP: 400m Run 30 Kettlebell Swings 70/53 20 Burpees Extra Work: 3) Row: 200m EMOTM x 20 minutes Scale distance as needed so that you have at least 10 seconds of rest each round. 4) Sled Drag: 400m @ Bodyweight Focus on steady 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 Pull + Power Snatch + Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at around 60% of your 1RM Power Snatch and build up as heavy as possible. No dropping the bar between reps. Use straps of you need them have them, keep your footwork the same through all the reps. 2) Clean Pull + Power Clean + Clean + Hang Clean + Jerk: 1 Complex Every 2 minutes for 7 sets Start at a moderate weight and build as heavy as deemed fit. Focus on keeping your proper footwork. 3) 3 rounds AQAP: 21 Wall Balls 20/14 15 Pull-ups 9 Power Snatch 75/53 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Face Pulls: 5 sets of 20…

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 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 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets.  3) 9 minute AMRAP: 3 Power Cleans 155/105 9 Toes-to-bar 27 Double-unders Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 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  

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE. Class: 1) 7 minute Up Ladder: 3 Deadlifts 225/155 3 Box Jumps 24/20 Rest 3 minutes 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 135/95 3 Alternating Pistol Squats Rest 3 minutes 3) 7 minute Up Ladder: 3 Power Snatch 115/75 3 Handstand Push-ups Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 5) Face Pulls: 5 sets of 20 Rest 60-90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A little throwback action!