Category: Sport

* The Importance of a Program. Read HERE ** 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) 3 rounds AQAP: 800m Run 30 Kettlebell Swings 53/35 20 Toes-to-bar 10 Chest-to-bar Pull-ups Extra Work: 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 3) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* The Importance of a Program. Read HERE ** 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%, 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) 7 minute Up Ladder: 3 Hang Cleans 65/45 3 Push-ups then 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Band Pull-Aparts: 5 sets of 20 Rest 90 seconds between sets. Use a small band, shoulder health, not strength. 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…

* The Importance of a Program. Read HERE ** 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 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: 10 Burpee 15 Alternating Dumbbell Snatch 50/35 20 Air Squats 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

* The Importance of a Program. Read HERE ** 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) Jerk Dips: 3 sets of 3 Warm-up as needed. 60 seconds between sets. These should be done at 100%+ of your 1RM Jerk. 2) Split Jerk: 1-1-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Use these sets to establish a 1RM Split Jerk. 3) 3 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 4) Sled Drag: 400m @ Bodyweight Focus on walking through your heels and engaging your posterior chain. 5) Double-unders: 10 minutes Practice If you have a consistent 75 unbroken work on something else. For results post detailed weights, reps, times, thoughts for all work completed. Post Results/Thoughts To Comments

* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Class: 1) Snatch Pull + Hang Power Snatch + Power Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at around 60-70% of your 1RM Power Snatch. Build as heavy as deemed fit, but the focus should be on good clean movements. No dropping out wide. No dropping the bar between reps. Use straps if you have them/need them. 2) Clean Pull + Hang Power Clean + Power Clean + Clean + Jerk: 1 Complex Every 2 minutes for 7 sets Start at around 60-70% of your 1RM Power Clean. Build as heavy as deemed fit, but the focus should be on good clean movements. No dropping out wide. No dropping the bar between…