Category: Sport

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE Class: 1) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Floor Press: 4 sets of 8 Rest 90 seconds between sets. Work as heavy as possible. 3) 3 rounds AQAP: 15 Deadlifts 135/95 30 Double-unders 15 Handstand Push-ups 30 Double-unders Extra Work: 4) Superman Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Row: 5K Time Trial Have a plan and a pace and stick with it.   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) Snatch: 20 minutes to build to a 1RM Warm-up as needed. Take as much rest, and as many attempts as needed to establish todays 1RM Snatch 2) Clean and Jerk: 20 minutes to build to a 1RM Warm-up as needed. Take as much rest, and as many attempts as needed to establish todays 1RM Clean and Jerk. 3) 10 minute AMRAP: 200m Run 15 Wall Balls 20/14 10 Toes-to-bar Extra Work: 4) Rebounding Box Jumps: 10 minutes Practice Work on as low of a box as you need, but focus on rebounding and being controlled. 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=10GD9inHQbI

* Wendler Program. Thoughts for Success HERE ** Memorial Day Week Schedule HERE WOD: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Your Back Squat is a de-load but you should still be trying to go heavy here. Sets of 8 should be in the 60-75% range. 3) 12 minute AMRAP: 15 Burpee Lateral Bar Hops 10 Power Cleans 95/65 10 Pull-ups Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Walk/Hold. 5) Reverse Hyper: 4 sets of 15 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

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) 20 minute AMRAP: 200m Run 20 Shoulder-to-Overhead 95/65 20 Pull-ups 20 Front Squats 95/65 Extra Work: 2) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be touch-and-go, if you are to pause, pause at the hang. Be smart, be safe. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 5 Squat Cleans 135/95 15 Toes-to-bar 45 Double-unders Extra Work: 4) Muscle-ups: 10 minutes Practice If you have them perform an EMOTM, if not work on some facet of them. 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