Category: Sport

Class: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. 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) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 3) 10 minute AMRAP: 10 Pull-ups 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) Run: 8 x 400m Rest 2 minutes between sets. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

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 AMRAP: 7 Overhead Squats 75/53 7 Burpee Lateral Bar Hops 7 Toes-to-bar Extra Work: 4) Farmers Walk: 400m Heavy as possible (keep it under 10 minutes). Keep track of total time and attempts to complete. 5) Ring Rows: 4 sets of 10 Rest 90 seconds between sets. Feet should be on a 20″ box. For results…

Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. 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) Box Step-ups: 3 sets of 8/side @ 20″ Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last cycle. Box height should put you roughly so that the crease of your hip is at your knee. Perform all 8 reps on one side before switching to the other. 3) AQAP: 800m Run 12 Power Snatches 115/75 400m Run 9 Power Snatches 115/75 200m Run 6 Power Snatches 115/75 Extra Work: 4) Handstand Push-ups: 10 minutes Practice If you have them perform and EMOTM,…

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) 3 rounds AQAP: 800m Run 30 Back Squats 95/65 30 Push-ups Extra Work: 2) Rebound Box Jumps: 10 minutes Practice Practice rebounding Box Jumps, only on a height where you can consistently hit reps. 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

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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 the same as the last 4 weeks. 2) Stiff Leg Deadlifts: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 3) 10 minute AMRAP: 5 Muscle-ups 20 Alternating Goblet Lunges 53/35 40 Double-unders Extra Work: 4) 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…