Category: Sport

Class: 1) 3 rounds AQAP: 800m Run 30 Overhead Squats 65/45 30 Pull-ups  Extra Work: 2) Pistol Squats: 10 minutes Practice Work on any variation, if you have them perform an EMOTM, if mobility is your limiting factor, work on that. 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

Class: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load added should be added to each set and should be the same as last Friday. Your Max Reps set should be touch-and-go, no resting the bar on the floor. Be smart and safe with your final set. 2) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last cycle. 3) 12 minute AMRAP: 9 Toes-to-bar 6 Handstand Push-ups 3 Power Cleans 155/105 Extra Work: 4) Bar Muscle-ups: 10 minutes Practice If you have them perform an EMOTM, otherwise 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 work completed. Post Results/Thoughts To Comments

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 Ball Slams 40/30 10 Box Jumps 24/20 10 Dumbbell Shoulder-to-Overhead 50/35 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

Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week. 2) Seated Dumbbell Strict Press: 4 sets of 6-8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 10 Power Snatch 65/45 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) Row: 20 rounds of :30 ON/:30 OFF Row on the wattage setting. The goal for this session should be consistency. Your OFF pace should be 50% of your ON pace, for example if you are rowing at 300 Watts during the ON, you should be looking to maintain 150 Watts on…

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. 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. 3) 8 minute AMRAP: 800m Run Max Chest-to-bar Pull-ups Don’t game the Run, treat it as a max effort, then accumulate as many C2B’s as you can in the remainder of the time. Extra Work: 4) Rebounding Box Jumps: 10 minutes Practice If you have them perform an EMOTM, if not practice the skill, start low. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Be strict, don’t throw…