Category: Sport

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 the same weight you added to your Back Squats last week and is added to all 3 sets. https://www.youtube.com/watch?v=wa_edowfYzs 2) Barbell Lunges: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Goal is to go heavier than last cycle. Alternate reps each leg. 3) AQAP: 10, 8, 6, 4, 2 Shoulder-to-Overhead 135/95 15, 12, 9, 6, 3 Burpee Lateral Bar Hops Extra Work: 4) Stones: 10 minutes Practice Spend 10 minutes practicing with the Stones. 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

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) 3 rounds AQAP: 30 Squat Cleans 65/45 30 Pull-ups 800m Run Extra Work: 2) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. 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

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load based on your last cycle. Additional load should be added to each set, not to your max. Your max reps set should be touch and go, no setting the bar dead on the floor. 2) Good Morning: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) “Randy”- AQAP: 75 Power Snatches 75/53 Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 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 https://www.youtube.com/watch?v=xjejTQdK5OI

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) 10 minute EMOTM: Movements of Choice Movement should be a weakness, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of the movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) “Nate”- 20 minute AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 70/53 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

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set based on your results from the last cycle. Weight added should be the same across the board. 2) Dumbbell Bench Press: 3 sets of 8-12 reps Warm-up as needed. Rest 90-120 seconds between sets. The goal is to shoot for 12 reps, but don’t be afraid to push the weight a bit and get a set of only 8 or 9 reps. 3) “Rahoi”- 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 65/45 6 Bar Facing Burpees Extra Work: 4) Double-unders: 10 minutes Practice If you’ve got a consistent 75 Unbroken then work on another skill, otherwise this should be the goal. 5) GHD Sit-ups: 3 sets…