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Slayer+Heart and Barbell Club

we are excited to host Strength Specific Seminars this Saturday and Sunday! Remember, no classes this Saturday- if you want to attend the best lifting seminar Derek and I have been to, click here and sign up! Warm Up: Med ball WU Skill: NFT 2 rounds, not for time: -wall

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Paleo Challenge Tester

Warm Up:  junkyard dog x8 each (perform a burpee after each T- jump) Skill: snatches thacker WU+ EMOTM, 10′: snatch high pull snatch Skill Option: KB snatch OR clean and press tech, 5′ A1. 3×12 each side, 30″ rest between sides A2. KB sit up, 10 each side, no rest between

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Nonstop + Oly Hour

Oly Hour:  thacker WU snatch from blocks (use 45# plates), position 2, 3 reps x 5 sets snatch balance 5-4-3-2-1-1-1, try to build to 110% of your 1RM snatch. WOD: Nonstop In teams of two: while one athlete runs 400m, the other completes as many reps of: wallball burpee kettlebell

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Ermahgerd

Check out the fancy new back end system! Read this important post if you have not 1. signed your e-waiver or 2. transferred your CC info over to the new system! Warm Up:  short; 20 scap slide, 20 scap push up, 20 DB piston press Skill: rope climbs A1. rope

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Every 90″

Check out the fancy new back end system! Read this important post if you have not 1. signed your e-waiver or 2. transferred your CC info over to the new system! Watch Derek crush the O-Course on this week’s maximum warrior! Warm Up:  ladders Skill: 100 KB swing breathing ladder

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Farmboy+Skunkworks

Warm Up: thoracic mobility glute activation Skill: Ass-ist romanian deadlift, 3×10, 1×15 (coaches: 3030 tempo) barbell glute bridge, 3×10, 1×15 (last week, get er done!) WOD: Farmboy Pull the sled as far as you can in 40 steps, drop the straps, and run the remainder of the 200m back inside.

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High Speed, Low Drag+Heart and Barbell Club

Warm Up:  lines! Skill: NFT 3 rounds, not for time of: 5 handstand push up (add a deficit if possible) 10 pistol (10 left, 10 right) 5 muscle up, unbroken rest at least two minutes between sets; perform either shoulder pre-hab or hip/ankle pre-hab Skill Option: pull ups 5×5 strict

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Lady Killers vs. Wallball

Warm Up: med ball warm up Skill: snatch balance to OHS  5 rounds: snatch balance + 3 OHS, go heavy, use racks. Skill Option: OHS carry  3x400m OH carry (200 each side, switch at the alley) rest 3′ between carrries; coach led mobility. WOD: Lady Killers vs. Wallball 5 rounds:

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Feats of Team

Oly Hour: Barbell for Boobs prep.  partner warm up: while one athlete gets 15 ring rows, the other ab discs as far as possible, switching 2 times. while one athlete performs 10 native jumps, the other performs as many burpees as possible, switching 2 times. in teams of two, one

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Post Workout Nutrition: Probably the Most Important Thing, Ever.

Ok, so the title may be a bit over-the-top, but only a bit. When it comes to getting the most out your workouts, proper nutrition can play just as big of a roll as movement and programming- you can certainly make progress in spite of all three being sub-optimal, but

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