Category: Sport

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) 3-Postition Snatch: Every 2 minutes for 8 sets This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat. 2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 3) 7 minute Up Ladder: 3 Power Snatch 65/45 3 Toes-to-bar Continue to 6 + 6, 9 + 9, and so on until 7 minutes is up Extra Work: 4) Pistol…

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Class: 1) Back Squat: 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 and Cycle 3, it should be the same load as last week. Push your Max Reps set to failure. 2) Barbell Lunges: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last cycle. 3) 3 rounds AQAP: 10 Front Squats 135/95 20 Pull-ups 400m Run Extra Work: 4) Handstand Walk: 10 minutes Work on walk/hold for 10 minutes. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed…

Class: 1) 20 minute AMRAP: 5 Squat Cleans 95/65 10 Shoulder-to-Overhead 95/65 15 Box Jumps 24/20 Extra Work: 2) Double-unders: 10 minutes Practice Work towards consistent large sets. 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 https://www.youtube.com/watch?v=7b3A495qXkU Totally awesome commercial…except for it being McDonald’s

Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Your Max Reps should be Touch-and-Go, if you pause, you must pause at the Hang, no pausing at the floor. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. 2) Good Mornings: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 20 Alternating Dumbbell Snatches 50/35 5 Muscle-ups Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 5) Sled Drag: 400m Light. Focus on walking on through your heels. For results post detailed weights, reps, times, thoughts, etc. for…

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: 250m Row Max Kettlebell Swings 70/53 Max Swings means max in a single set, once you drop the Kettlebell get back on the Rower and start another round. Score is total Kettlebell Swings. Extra Work: 3) Superman Hold: 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