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. Class: 1) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Front Squat: 5 @ 60%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) AQAP: 21 Power Snatch 65/45 400m Run 15 Power Snatch 65/45 400m Run 9 Power Snatch 65/45 400m Run Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of 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

* 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) 20 minute AMRAP: 200m Run 15 Pull-ups 10 Shoulder-to-Overhead 95/65 Extra Work: 2) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 3) 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

* 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) Back Squat: 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 2) Front Squat: 5 @ 60%, 5 @ 65%, 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 3) 7 minute AMRAP: 7 Front Squats 135/95 7 Handstand Push-ups Extra Work: 4) Glute/Hip Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges Perform all of these movements with a  mini bad around your knees. Rest 90-120 seconds between sets. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible.   For results post detailed weights, reps, times,…

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: 200m Run 20 Kettlebell Swings 53/35 20 Ball Slams 40/30 Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Commnets

Class: 1) Strict Press: 5 reps Every 2 minutes for 4 sets Start at around 60% of your 1RM, or whatever is a moderately heavy weight. Build as heavy as you like. Focus on keeping tight position, stay away from hyperextending and putting yourself into a poor/unsafe position. 2) Push Press: 5 reps Every 2 minutes for 4 sets Start at, or around your heaviest set of Strict Press and build up as deemed fit. Focus first and foremost on your dip and drive, this is where the movement is made or broken. 3) Push Jerk: 5 reps Every 2 minutes for 4 sets Same ques as above. Start at or around your heaviest set of Push Press. Build as heavy as deemed fit. Parts 1, 2, and 3 should be a continuous cycle of sets, no prolonged rest between any of this, this should be 12 sets of…