Category: Sport

Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 2) Barbell Split Squats: 3 x 8/side Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Goal is heavier than last cycle. 3) 3 rounds AQAP: 7 Front Squats 135/95 14 Toes-to-bar 50 Double-unders Extra Work: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 5) Handstand Push-ups: 10 minutes Practice Work on any style of a HSPU. If you don’t have the strength for them, don’t scale the ROM, work to strengthen your pressing ability. For results post detailed weights, reps, times, thoughts, etc. for all…

Class: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 3 Handstand Push-ups 6 Power Snatch 75/53 9 Burpee Lateral Bar Hops Extra Work: 2) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up, if you have them perform an EMOTM. 3) L-Sit: Accumulate 2 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

* Athlete Contracts Due August 1st. Click HERE for more info. If contracts aren’t in by August 1st, you’ll be bumped into the new pricing structure. WOD: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is now from Cycle 2, 3, and 4. Add additional load to each of today’s working sets. Last set should be Touch-and-Go, if you are to rest you must rest at the Hang position, no resting the bar on the floor. 2) Single Leg KB Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90 seconds between sets. Goal is heavier than last cycle. 3) AQAP: 21 Overhead Squats 95/65 12 Chest-to-bar Pull-ups 400m Run 15 Overhead Squats 95/65 9 Chest-to-bar Pull-ups 400m Run 9 Overhead Squats 95/65 6 Chest-to-bar Pull-ups 400m Run Extra Work: 4) Handstand Walk: 10 minutes Practice Work on…

* Athlete Contracts Due August 1st. Click HERE for more info. If contracts aren’t in by August 1st, you’ll be bumped into the new pricing structure. 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) 10 minute AMRAP: 10 Push-ups 15 Abmat Sit-ups 20 Air Squats Extra Work: 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

* Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set. 2) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 40 Kettlebell Swings 53/35 Extra Work: 4) Sled Drag: 400m Light. Focus on walking through your heels. 5) Hip Extension: 3 x 20-30 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments