* New Competitors Cycle. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

*** The programming on Wednesday for the Competition blog will be vastly different then what is going on in class. If you are planning on completing this programming please make sure you are at the gym at time when you can make use of the back room. If you’re planning on following this programming please stay out of the way of class.

WOD:

1) Pause Front Squats: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds. These should be done with NO BOUNCE.

2) Pause Jerk Dips: 3 sets of 3

Warm-up as needed. Rest 60 seconds between sets. These should be done @ 100%+ of your 1RM Jerk. Pause in the bottom for 3 seconds of each rep.

3) Split Jerk: 3 reps Every 2 minutes for 7 sets

Start around 60% of your 1RM Jerk. Build as heavy as deemed fit. Use blocks if you have them.

4) 20 minute EMOTM: Odd, Muscle-ups, Even, Alternate Between 10 Lateral Box Jumps Overs and 50 Double-unders

Keep reps on the Muscle-ups at something you can consistently hit for all 10 rounds.

5) Strict Chest-to-bar: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 sets. Perform all in a pronated grip.

6) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Make sure these are STRICT.

7) Face Pulls: 5 sets of 20

Rest 60 seconds between sets. Use a mini-band for these. Make sure you are pulling to the face, you should feel this in your upper back/traps. Make sure your shoulder blades are pinned back during this.

8) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

9) Glute Hip Series: 3 sets

Rest 60 seconds between sets. Use a mini-band around your knees. One set consists of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, and 10 Glute Bridges.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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