Category: Sport

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% – Add Additional Load to Each Set Warm-up as deemed fit. Rest 90-120 seconds between. Add load to each set based on your performance through the last cycle. This will be the same weight that is added to every set today, and every day that you Back Squat through this cycle. 2) Box Step-ups: 3 x 8/side @ 20″ Warm-up as needed. Rest 90 seconds between sets. Build as heavy as possible. 3) 5 rounds AQAP: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Shoulder-to-Overhead 115/75 Extra Work: 4) Bar Muscle-ups: 10 minutes Practice If you have them perform an EMOTM, otherwise practice, work on some facet of the movement. 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as…

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Class: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-ups, Push-ups, and Air Squats anyway you’d like…the typical partition is 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) 3 rounds AQAP: 800m Run 40 Box Jumps 24/20 30 Alternating Pistol Squats 20 Power Snatch 45/35 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. Heavy as possible. 3) Double-unders: 10 minutes Practice Work on big sets, if you have consistent sets of 75 Unbroken or more, work on something else. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments One week, get pumped!

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Keep your knees completely locked out. Build as heavy as able (note, if you’ve never done these, you don’t need a lot of weight) This is a good video that shows the difference among movements where a lot of people get confused 3) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Extra Work: 4) Bar Muscle-up: 10 minutes Practice If you have them perform and EMOTM 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

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE 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 12 Calories Rowed 12 Kettlebell Swings 53/35 12 Burpees Extra Work: 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