Category: Sport

Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each individual set, not to your max, and should be the same as the last 2 weeks. Your Max Reps set should be Touch-and-Go, no pausing in the bottom. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Goal is heavier than last cycle. 3)  AQAP: 100m Sled Drag 160/115 30 Pull-ups 15 Deadlifts 225/155 75m Sled Drag 160/115 20 Pull-ups 10 Deadlifts 225/155 50m Sled Drag 160/115 10 Pull-ups 5 Deadlifts 225/155 Extra Work: 4) Bar Muscle-ups: 10 minutes Practice If you have them perform an EMOTM, if not work on the skill. 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…

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: 1000m Row then AMRAP in remaining time… 15 Kettlebell Swings 53/35 15 Box Jumps 24/20 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 Comments https://www.youtube.com/watch?v=v_i3Lcjli84#t=184

Class: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each set. Use a spotter and go to failure on your last set. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to be heavier than last cycle. 3) 12 minute AMRAP: 200m Run 10 Toes-to-bar 5 Dumbbell Thrusters 50/35 Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) Row: 20 x :30 ON/:30 OFF Row on the wattage setting. Your rest pace should be half of what your work pace is, i.e. 150 watts rest, 300 watts work. Goal is consistency across the 20 intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments…

Class: 1) Power Snatch + Hang Squat Snatch + Overhead Squat: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week. 2) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week 3) 7 minute AMRAP: 100 Double-unders 50 Wall Balls 20/14 Max Muscle-ups Extra Work: 4) High Box Jump: 10 minutes Practice Spend this time building to a single high Box Jump. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Don’t throw any “body english” into the movement. For results post detailed weights, reps, times,…

Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember your additional load is the same as added the last two weeks and should be added to each set. If you’re comfortable, or have spotter arms, push the Back Squat squat to failure. 2) Barbell Split Squats: 3 sets of 8/side Rest 90 seconds between sets. Goal is to be heavier than last cycle. Perform all reps on one leg before switching to the other. 3) AQAP: 9 Squat Snatches 115/75 21 Burpee Lateral Bar Hops 6 Squat Snatches 115/75 15 Burpee Lateral Barops 3 Squat Snatches 115/75 9 Burpee Lateral Bar Hops 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…