Category: Sport

* 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) Back Squat: 10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest 90-120 second 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: 10 Overhead Squats 115/75 20 Pull-ups 50 Double-unders Extra Work: 4) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. 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

* 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) 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) 4 rounds for Max Reps: 30 seconds Row For Calories 30 seconds Rest 30 seconds Ball Slams 40/30 30 seconds Rest 30 seconds Mountain Climbers 30 seconds Rest 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

* 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. Class: 1) 20 minutes EMOTM: Minutes 1-10, 2 Halting Jerk, Minutes 11-20, 1 Jerk, Start at around 60% of your 1RM Jerk for you Halting Jerks. Build as heavy as deemed fit. Your Jerks should all be at the weight of your max set of Halting Jerks and heavier. 2) 10 minute AMRAP: 10 Push-ups 10 Toes-to-bar 10 Kettlebell Swings 70/54 Extra Work: 4) Row: 4 x 500m Rest 2 minutes between intervals. Goal should be fastest consistent pace. 4) Sled Drag: 400m @ Bodyweight Focus should be on a steady pace, and walking through your heels working to activate your posterior chain as much as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments A big congratulations to all…

* 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. Class: 1) Power Snatch + Snatch + 2 Overhead Squats: 1 Complex Every 2 minutes for 7 sets Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. Work to make sure your footwork doesn’t change among any of the movements. 2) Power Clean + Clean + 2 Jerks: 1 Complex Every 2 minutes for 7 sets Start at around 60% of your 1RM Power Clean. Build as heavy as deemed fit. Both Jerks should be Split Jerks. 3) 4 rounds AQAP: 10 Squat Cleans 95/65 10 Burpee Lateral Bar Hops Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90…

* 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. Class: 1) Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 400m Run 90 seconds Rest Extra Work: 4) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Push-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