* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

Pre Class:

1) Front Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. 

Class:

2) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set.

3) Dumbbell Bench Press: 3 sets of 8-12 reps

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

4) 10 minute AMRAP:

5 Muscle-ups

15 Toes-to-bar

45 Double-unders

Post Class:

5) Strict Chin-ups: 5 sets of 5

Rest 2 minutes between sets. Heavy as possible.

6) Hollow Position: Accumulate 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