Category: Sport

Class: 1) 20 minute AMRAP: 200m Run 15 Burpee Lateral Bar Hops 10 Shoulder-to-Overhead 115/75 Extra Work: 2) Muscle-ups: 10 minutes Practice If you have them perform an EMOTM. If you don’t work on a facet of the Muscle-up. 3) 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 https://www.youtube.com/watch?v=VIZIRWggKDI

Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% 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, you pause at the top, the hang, no setting the bar dead on the floor. Lastly, be smart with this, only squeeze out the reps that you can keeping good form. 2) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 10 Power Snatch 95/65 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) Pistol Squats: 10 minutes Practice If you have them do an EMOTM, otherwise work on some facet of the Pistol Squat. 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…

*New strength program starts Monday. Check it out 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) AQAP: Partners Rows – 4 x 500m You each row 4 x 500m (8 total), your partners work is your rest. 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 Our very own Dani getting some attention on the update show

*New strength program starts Monday. Check it out HERE. Class: 1) Bench Press: 5 x 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Ret 2-3 minutes between sets. Use a spotter and go to failure on the last set. 2) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 10 Handstand Push-ups 20 Box Jumps 24/20 Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk. 5) Superman Hold: 3 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

*New strength program starts Monday. Check it out HERE. Class: 1) Snatch:  1.1.1 Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. 2) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean. 3) AQAP: 800m Run 40 Toes-to-bar 20 Thrusters 65/45 Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) Row: 10 x 250m Rest 60 seconds between intervals. Goal is fastest consistent pace.   For results post detailed weights, reps,…