Category: Sport

Class: 1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, pause at the hang. Be safe, and be smart. 2) Single Leg Kettlebell Deadlifts: 3 sets 12/side Rest 90 seconds between sets. Ideally don’t let your opposite foot touch down until all 12 reps are done on one side. 3) 12 minute AMRAP: 100m Farmers Carry 53/35 10 Overhead Squats 95/65 1 Rope Climb 15ft Extra Work: 4) Bar Muscle-ups: 10 minutes Practice If you have them perform an 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

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: 200m Run 15 Ball Slams 40/30 10 Push-ups 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

WOD: 1) Bench Press: 3 x 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your last set. 2) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Work as heavy as possible. 3) 3 rounds AQAP: 7 Power Snatch 95/65 14 Handstand Push-ups 21 Burpee Lateral Bar Hops Extra Work: 4) Superman Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Run: 4 x 800m Active rest 200m walk. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) Snatch: 1.1 Every 75 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Drop the bar between reps and reset to a perfect starting position (this is 2 reps every 75 seconds). 2) Clean and Jerk: 1.1 Clean + 1 Jerk Every 75 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. This should be 2 Cleans with a Jerk after the 2nd Clean. Drop the bar between the Cleans and reset your start position. All Cleans should be full Squat, and the Jerk should be a Split Jerk. 3) 10 minute AMRAP: 100m Run 10 Toes-to-bar 10 Box Jump Overs 24/20 Extra Work: 4) Pull-ups: 10 minutes Practice Work on a kipping pull-up, if you have them work on a butterfly, if you have a butterfly work on strict pull-ups….

Class: 1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Ret 90-120 seconds between sets. Last set should be everything you have in the tank. 2) Barbell Lunges: 3 sets 8/side Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Alternate legs each rep. 3) 3 rounds AQAP: 5 Muscle-ups 10 Clean and Jerks 115/75 50 Double-unders Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk or 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