Category: Sport

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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) Dumbbell Bench Press: 3 sets of 8-12 reps Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 3 Muscle-ups 10 Toes-to-bar 30 Double-unders If you don’t have Muscle-ups, Substitute 5 Chest-to-bar Pull-ups. Extra Work: 4) Row: 5 x 500m Rest 2 minutes between intervals. Goal is fastest consistent pace. 5) Hip Extenion: 3 sets of 20-30 reps Ret 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) Snatch: 1 rep EMOTM x 15 sets Start around 60% of your 1RM and build  as heavy as deemed fit. All reps should be full squat. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 15-12-9-6-3 – AQAP: Power Cleans 95/65 Burpee Lateral Bar Hops Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a hold/walk. 5) Strict Chin-ups: 4 sets of 8-10 reps Rest 2 minutes between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Posts Results/Thoughts To Comments

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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) Box Step-ups: 3 x 8/side @ 20″ Box Rest 90-120 seconds between sets. Perform all 8 reps on one leg before switching to the other. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 10 Thrusters 115/75 Extra Work: 4) Kipping Ring Dips: 10 minutes Practice Work on the skill, if you don’t have the strength than work to develop that. 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) 5 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Toes-to-bar Extra Work: 2) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 3) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add load/assistance as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Reps should all be Touch-and-Go, no pausing in the bottom. 2) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Goal should be heavier than last cycle. 3) 8 minute AMRAP: 4 Chest-to-bar Pull-ups 8 Squat Snatch 65/45 12 Shoulder-to-Overhead 65/45 Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any facet of the Pistol Squat, if mobility is the issue spend time on that. 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…